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Which food supplements calcium

Whether children or the elderly, if calcium deficiency is found, we should supplement calcium as soon as possible. Experts point out that under normal circumstances, the adult body contains about 1200 grams of calcium, of which about 99% exists in bones and teeth, mainly in the form of hydroxyapatite crystals, to maintain bone and teeth with a rigid structure and scaffold, and about 1% of calcium is often in the soft group as free or combined ionic state In the extracellular fluid and blood, it plays an important role in regulating physiological function, which is called miscible calcium pool.

In other words, the calcium in bone is released from osteoclasts into the mixed calcium pool to keep the plasma calcium concentration constant, while the calcium in the mixed calcium pool is continuously deposited in osteoblasts. This kind of calcium renewal is about 700 mg per day for adults. The rate of calcium renewal slows down with the growth of age. The bones of young children (children's food) are updated every 1-2 years, and the bones of adults can only be updated once every 10-12 years. After about 18 years old, the bone length of men (men's food) began to stabilize, while that of women (women's food) was earlier. The growth rate of height gradually stopped, but the bone density continued to increase for several years.

Experts pointed out that generally after the age of 35, the content of calcium and other inorganic substances in the bone gradually decreases. If calcium and other substances are not fully supplemented, serious diseases such as osteoporosis caused by calcium deficiency may appear. Women are heavier than men. For a person's life, calcium is indispensable.

A large number of calcium in bones and teeth is the main component of the body tissue, and makes the bones have a certain hardness, which plays a role in supporting the body. Look at these foods to know how to choose, which foods contain more calcium, how much food to eat to supplement how much calcium?

Calcium content in common foods (mg / 100g edible parts)

Food name, calcium content

Sesame paste 1170 dried bean curd (small dried) 1019 shrimp skin 991 hazelnut (fried) 815 cheese (cheese) 799 dried bean curd (marinated) 731

Alfalfa 713 sour jujube 435 kidney bean (with skin) 349 river shrimp 325 thousand sheets 313 mustard (potherb) 230 black soybean 224

Tofu silk 204 soybeans 191 sardine 184 tofu (North) 138 tofu (South) 116 yogurt 118