The best age for girls to supplement calcium

As we all know, middle-aged and elderly people need to supplement calcium on a daily basis. This is not only due to physical reasons, but also has a lot to do with their age. In fact, women also need calcium supplementation. If you want your body to not lack calcium, you must find the right method and time, otherwise the effect will not be ideal. What is the best age for girls to supplement calcium?

Calcium is one of the indispensable nutrients for the human body. Children need calcium for their development, and women and middle-aged and elderly people also need to supplement calcium to maintain bone density. If the diet does not take in enough calcium, the calcium concentration in the blood will drop, which will affect the health of bones, teeth, and even heart and brain function.

Everyone knows that drinking milk can supplement calcium. People who don’t like milk rely on taking calcium tablets to supplement it. In fact, there are many foods in our lives that contain calcium that is no less than that of calcium tablets. As long as you eat more of them, you don’t have to worry about calcium deficiency.

milk

Milk is rich in protein, amino acids, vitamins, minerals, calcium, etc. and is a good source of nutrition for the human body. Drinking milk to supplement calcium is almost common sense. Every 100 grams of milk contains about 110 mg of calcium. Although it is not very high, its absorption rate can be as high as 32% or more. It is easily absorbed and utilized by the human body. It is a rare and excellent source of calcium in the diet.

Tahini

Sesame paste is the food richest in calcium. Every 100 grams of sesame paste contains 1057 mg of calcium, which is more than ten times that of milk. In addition, sesame paste is rich in protein, amino acids, and various vitamins and minerals, and has high health value.

Shrimp

Shrimp skin is rich in calcium, with 991 mg of calcium in every 100 grams, second only to sesame paste. Middle-aged and elderly people can prevent osteoporosis caused by calcium deficiency by eating dried shrimps regularly. Shrimp is rich in nutrients, including protein, minerals, vitamin A, aminophylline, etc., which can enhance physical fitness. The rich magnesium also has a good regulating effect on heart activity.

Tofu

Tofu is a soybean product. The calcium content in soybeans is not high, but after being processed into tofu, dried tofu, vegetarian chicken and other soy products, the calcium content increases significantly. Every 100 grams of tofu contains 164 mg of calcium, 100 grams of dried tofu contains 308 mg of calcium, and 100 grams of vegetarian chicken contains 319 mg of calcium. The reason is that coagulants are added during the processing and production process. "Old" tofu contains more coagulants and has a higher calcium content, while "tender" tofu contains less coagulants and has a lower calcium content than old tofu. Tofu is soft, tender and easy to digest, making it very suitable for the elderly. Eating more tofu can also nourish the body and replenish qi.

The best age for calcium supplementation

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.

Women should take about 400 mg of calcium

According to nutritionists, each person should consume 800 mg of calcium per day. Our current dietary structure makes it difficult to achieve this target. Women usually have around 400 mg, so you must pay attention to adding high-calcium foods or calcium preparations to your diet. Women's calcium requirement is slightly higher than men's, which should reach 1000 mg per day, and 1500 mg per day during pregnancy.