At what age should women take calcium supplements?

Calcium is a nutrient that the human body cannot do without. Not only children and infants, but adult women also need to supplement calcium in time. Generally, women aged 28-30 need to supplement calcium in time. Female bones begin to have some impurities at the age of 28, so you can supplement calcium appropriately to make bones healthier. You can eat more foods high in calcium, or milk, etc.

Scientific research has confirmed that after the age of 32 for men and 28 for women, bone calcium decreases at a rate of 0.1-0.5% per year. By the age of 60, bone calcium will have decreased by 50%, making osteoporosis more likely to occur. At present, apart from the use of some hormones to slow down the reduction of calcium, there is no better way to prevent the reduction of bone calcium. Bone density refers to the mineral content, the most important element of which is calcium. Bone density varies from person to person. Although people with high bone density also experience a decrease, their good foundation can delay the onset of osteoporosis. Studies have shown that only by supplementing calcium during a period around the age of 30 can the mineral content in the bones reach its highest level. After the age of 35, the body's entire physiological functions begin to decline. If you pay attention to calcium supplementation before the age of 35 and throughout puberty, it is the best time to supplement calcium.

What should adults eat to supplement calcium?

1. Milk

The nutrients contained in every 100 grams of milk are as follows: calories (54.00 kcal), protein (3.00 grams), fat (3.20 grams), carbohydrates (3.40 grams), vitamin A

(24.00 micrograms), calcium (104.00 milligrams), etc., and contains many minerals. Milk is the best source of calcium for the human body, and the calcium-phosphorus ratio is very appropriate, which is conducive to calcium absorption. The types are complex, with at least 100 kinds, and the main components are water, fat, phospholipids, protein, lactose, inorganic salts, etc.

2. Soy products

Soy products are foods made from beans such as soybeans, adzuki beans, mung beans, peas, and broad beans as the main raw materials. Most soy products are tofu made from coagulated soybean milk and its derivatives. The nutritional value of soy products is mainly reflected in their rich protein content. The essential amino acids contained in soy products are similar to those in animal protein. They also contain minerals such as calcium, phosphorus, and iron that the human body needs. More importantly, soy products do not contain cholesterol.

Meat is almost the most universally loved food. The protein content in meat is between 10% and 20%. The protein in meat is a complete protein that can provide all types of amino acids needed by the human body and promote calcium absorption. The nutrients in egg white are mainly protein, while egg yolk contains more nutrients than egg white. Inorganic salts such as calcium, phosphorus and iron are mostly concentrated in the egg yolk.

4. Seafood

For example, kelp is a vegetable with high nutritional value. Compared with spinach and rapeseed, except for vitamin C, its content of crude protein, sugar, calcium and iron is several times or even dozens of times higher.

There are also dried shrimps, which are rich in protein and minerals, especially calcium. It is known as a "calcium warehouse" and is the best way for people with calcium deficiency to supplement calcium.

5. Calcium supplements

When choosing calcium supplements, you should consider the principles of safety, no side effects, high content and high absorption rate. For example, the absorption rate of calcium gluconate is 27%, the absorption rate of calcium lactate is 32%, and calcium carbonate is the one with the highest calcium content, with an absorption rate of up to 39%. It is soluble in gastric acid and has become the calcium supplement with the most dosage forms and the most applications.

6. Vegetables

Many green leafy vegetables are just as effective in supplementing calcium; among them, amaranth and rapeseed contain more calcium than the same weight of milk. In addition, vegetables contain a large amount of mineral elements and vitamin K that help calcium absorption. The calcium absorption rate will be better if vegetables are blanched in boiling water before cooking.