What to do if you are calcium deficient during menopause? These methods solve

People are very prone to calcium deficiency when they reach menopause. If calcium deficiency lasts for a long time, it is extremely harmful to health. Therefore, it is very important to supplement calcium in time. Today, we will focus on recommending dietary calcium supplementation methods. You may wish to consume more calcium-rich foods such as milk, soy products and kelp in your life.

1. Milk

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. Low-fat milk is an ideal source of calcium. Not only is it low in fat, it also contains vitamin D, which can significantly enhance the body's ability to absorb calcium. In addition, women who consume 3 to 4 servings of dairy products a day have better weight loss results.

2. Shrimp and kelp

Shrimp and kelp are both seafood rich in calcium. Eating 25 grams of kelp every day can supplement 300 mg of calcium. Shrimp skin is rich in calcium. 25 grams of shrimp skin contains 500 mg of calcium. Using shrimp skin to make soup and stuffing is a good way to eat it. In addition, kelp and dried shrimp can also help lower blood lipids and prevent arteriosclerosis.

3. Soy products such as soy milk and dried tofu

Soybeans are high-protein foods and are also very high in calcium. 500 ml of soy milk contains 120 mg of calcium, and 150 grams of tofu contains 500 mg of calcium. In addition to tofu and soy milk, the calcium content of dried tofu, which is pressed and concentrated, is outstanding among soy products. For example, the calcium content of dried tofu can be as high as 7 times that of tofu.

4. Oats

Among all cereal grains, oats have the highest calcium content, which is 7.5 times that of refined white rice. Although the absorption rate of calcium in oats is not as good as that in milk, it is still beneficial for preventing calcium deficiency.

5. Hazelnut

Hazelnuts have the highest calcium content among all nuts. Every 100 grams of roasted hazelnuts contains up to 815 mg of calcium, which can meet an adult's daily calcium requirement.

6. Amaranth and rapeseed

Many green leafy vegetables are very good at supplementing calcium. The calcium content of amaranth and rapeseed exceeds that of 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.