There are many people who know that they may have calcium deficiency, and many people often take calcium supplements. However, how to promote calcium absorption in the diet is not necessarily known to everyone. If you do not care, you may fall into the wrong zone and choose the wrong food. As a result, the absorption of calcium is hindered. Common calcium misconceptions, which just hit you?
1 that eating beef is good for bones
Many people believe that Westerners have strong bones because they love beef. In fact, many people who eat a lot of beef are people whose calcium deficiency is quite serious. This is because beef itself has extremely low calcium content - all meats are like this. At the same time, the meat contains a lot of "acidic elements", mainly phosphorus, sulfur and chlorine. They tend to make the blood acidic, and the body has to use the calcium ions in food and bones to neutralize acidic elements, thus increasing the loss of calcium in the body and reducing the absorption of calcium. Therefore, the calcium-deficient middle-aged and elderly people should properly control the intake of meat, whether red meat or white meat.
2 that eating vegetables has nothing to do with bone health
While many people love animal food, they rarely pay attention to supplementing vegetables. They think that there are only some dietary fiber and vitamins in the vegetables, which have nothing to do with bone health. In fact, vegetables not only contain large amounts of potassium and magnesium, they can help maintain the acid-base balance and reduce the loss of calcium. It also contains a lot of calcium. Green leafy vegetables are mostly medium sources of calcium, such as canola, cabbage, kale, celery, etc., are calcium vegetables that can not be ignored. Recent studies have confirmed that vitamin K in green leafy vegetables is the formation factor of osteocalcin, and osteocalcin is necessary for calcium deposition into bones.
3 that spinach is no good for calcium
Many people know that spinach cannot be eaten with tofu because it contains a large amount of oxalic acid that binds calcium into insoluble precipitates. However, these people did not see another aspect of the problem - spinach also contains a large number of factors that promote calcium absorption, including abundant potassium and magnesium, as well as vitamin K. Spinach is recognized as a treasure trove of vitamin K, and it ranks first among various fresh foods. Vitamin K is not afraid of heat, and like carotene, it needs oil to help absorption. Therefore, when eating spinach, it must be put some sesame oil.
4 that eating fruit meal replacement is good for bone health
Many women who lose weight think that they can get enough protein and vitamins if they eat fruit, and often use fruits instead of a meal. In fact, fruit is a food that is beneficial to the acid-base balance, but it is not a good source of calcium, and there is a serious lack of protein. The formation of bone requires a large amount of calcium, and collagen is also required as a framework for calcium deposition. If fruit is used instead of three meals, the intake of protein and calcium is seriously insufficient and it will only promote the occurrence of osteoporosis.
5 thought that drinking beverages has nothing to do with calcium
In order to improve the taste, most of the beverages contain phosphate, and phosphate can seriously impede the absorption of calcium and promote the loss of calcium. Coke is one of the most harmful - because it contains phosphoric acid. Soak people's teeth and bones in Cola and they will slowly melt! One of the refined sugars is also not conducive to calcium absorption. Therefore, anyone who needs calcium supplements must strictly control the amount of sweet drinks. Tea is rich in potassium ions, phosphorus content is low, and promote the strong bones of fluoride in the teeth, so drinking tea is beneficial to bone health is harmless. But beware of the so-called "tea drinks". Their color may be dyed with caramel and it does not provide the benefits of tea.
6 I believe that drinking bone soup will not lose calcium
The calcium inside the bone will not easily dissolve. Experiments have shown that after two hours of cooking in the autoclave, the fat in the bone marrow has surfaced, but the calcium in the soup is still minimal. To use bone soup for calcium, there is only one way: add half a bowl of vinegar and slowly stew for an hour or two. Vinegar can effectively help the dissolution of bone calcium. It should be noted that: At this time, do not use a pressure cooker, it is best to use a casserole to stew, to avoid excessive dissolution of aluminum in the bone soup.
7 I believe drinking milk does not help calcium supplementation
Although some people claim that milk contains a lot of protein, it will make the body acidic and promote the loss of calcium, but this is not true. In fact, the protein content in milk is only 3%, but the moisture content is as high as 87%. Each 250 grams of milk contains more than 250 milligrams of calcium, is rich in potassium and magnesium, and also contains vitamin D, lactose, and essential amino acids that promote calcium absorption. Unlike milk, milk is not an acidic food, but is a weak alkaline food. Therefore, milk does not make body fluid acidic, it will not promote the loss of calcium. Comprehensive evaluation, milk is still the best calcium food.
8 It is believed that soymilk is a high-calcium food
Nutritionists often advise that people who cannot drink milk can drink soy milk instead. Indeed, in many respects, soymilk is a very good food, but in terms of calcium content, it is far inferior to milk, and the difference is not twice as good. This is because, although the calcium content of soybeans is not too low, the content is diluted very low after adding 10 cups of water to soybean milk. Drink a cup of soy milk, but eat only dozens of beans. There is very little calcium. The real benefit of soymilk to bone is that it can provide phytoestrogen and reduce calcium loss in menopausal women.
9 believe that kelp can calcium
Many media articles have told you that there is a lot of calcium in kelp – but it is limited to dry kelp. But who can eat a lot of dry kelp? Once absorbed, the calcium content is not much. Moreover, soluble dietary fibers such as alginate gel in seaweeds can interfere with the absorption of calcium, because they can form a solid complex with calcium and “pass through the intestines†together with calcium. However, kelp is not without its benefits. It is a typical alkaline food and it is often eaten, which will help reduce the loss of calcium in the body.
10 Use lactone tofu to supplement calcium
Many people know that tofu is the best calcium supplement in plant foods. Soybean itself contains a lot of calcium, coagulation of tofu is also added when the coagulant containing calcium, so people who do not drink milk will consciously eat more tofu. However, lactone tofu is not a good source of calcium because calcium-containing coagulants are not added but gluconolactone is used as a coagulant. At the same time, lactone tofu has too much water, and protein and calcium are very low. In addition to lactone tofu, "Japanese tofu" can not be used for calcium supplementation.
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