If you want to supplement your calcium intake, don't miss these 6 foods.

If you want to supplement your calcium intake, don't miss these 6 foods.

When it comes to calcium supplements, many people think that only children and the elderly need them, and adults don't. If you have this idea, then let me tell you clearly that this idea is wrong.

In fact, everyone, regardless of age or gender, needs calcium supplementation. Calcium supplementation should especially begin in adolescence. Taking advantage of youth to supplement calcium builds a solid foundation for bone health, thus enabling the achievement of peak bone mass.

This will reduce the risk of developing osteoporosis in old age. It's crucial not to wait until osteoporosis develops in old age to take preventative measures, especially for women, who experience faster calcium loss during menopause due to declining estrogen levels, making calcium supplementation even more necessary.

When it comes to calcium supplementation, many people immediately think of eating dried shrimp. Indeed, dried shrimp is a particularly good source of calcium. But does eating dried shrimp regularly really have the effect of supplementing calcium? Let's find out the answer together!

Does eating dried shrimp really provide calcium?

Many people believe that dried shrimp is a good source of calcium, and while it's true that dried shrimp shells are high in calcium, their absorption rate is not ideal. Even the softer shrimp shells are difficult for human teeth to completely chew, and only a small portion dissolves in the stomach after being acted upon by stomach acid. To be precise, dried shrimp is not a significant source of calcium. Dried shrimp is difficult to chew, making it hard for the calcium to dissolve, and the calcium-to-phosphorus ratio in dried shrimp is unbalanced, affecting calcium absorption.

If you want to supplement your calcium intake, don't miss these 6 foods; you might want to learn more about them.

1. Sesame paste

You might not know this, but sesame paste is actually the richest source of calcium among everyday foods, containing 1057 milligrams of calcium per 100 grams.

In addition, sesame paste is rich in lecithin, which can prevent hair from turning gray or falling out prematurely; sesame contains a lot of oil, which has a good effect on lubricating the intestines and relieving constipation; eating sesame paste regularly can increase skin elasticity and make the skin soft and healthy.

2. Milk

Milk is one of the most common ways for us to supplement calcium. Nowadays, most parents subscribe to milk for their children. As a common breakfast food, dairy products are very high in calcium.

3. Cheese

Dairy products are the best choice for dietary calcium supplementation, and cheese is a dairy product rich in calcium, which is easily absorbed. Every 100 grams of cheese contains 659 milligrams of calcium, making it a rich source of calcium. Cheese can enhance the body's resistance to disease, promote metabolism, increase vitality, protect eye health, and maintain healthy skin.

4. Mustard greens

Besides dairy products, which are common sources of calcium, vegetables are also very high in calcium. Every 100 grams of mustard greens contains 294 milligrams of calcium. In addition, mustard greens are rich in vitamins A, B vitamins, vitamin C, and vitamin D.

Specific benefits include refreshing the mind. Mustard greens contain a large amount of ascorbic acid, which is a highly active reducing agent that participates in important oxidation-reduction processes in the body. It can increase the oxygen content in the brain, stimulate the brain's utilization of oxygen, and thus refresh the mind and relieve fatigue.

5. Sea cucumber

Sea cucumber, also known as "sea ginseng," gets its name from its similar tonic effects to ginseng. It is rich in calcium, containing 285 mg of calcium per 100 mg of sea cucumber, and is also highly nutritious.

Sea cucumbers are extremely low in cholesterol, making them a typical high-protein, low-fat, and low-cholesterol food. In addition, their tender texture and easy digestibility make them very suitable for the elderly, children, and those with weak constitutions.

6. Black beans

Black beans are also rich in calcium, even more so than regular soybeans, with 224 mg of calcium per 100 grams. The protein content of black beans is as high as 36%-40%, equivalent to twice that of meat, three times that of eggs, and twelve times that of milk.

How long should different groups of people take to supplement calcium?

1. Calcium supplementation for children: Dietary sources remain the primary method. Encourage children to consume nutrient-rich foods, participate in outdoor activities, and get plenty of sunshine. This will generally meet the body's calcium needs. If choosing to supplement with medication, it's best to select two months of the year for supplementation, such as any month in spring or winter. Remember not to supplement continuously to avoid poisoning.

2. Calcium Supplementation for Young People: Many energetic young people believe they don't need calcium supplements, but this is not the case. Research shows that bone density peaks between the ages of 30 and 35. Calcium supplementation before this age is highly beneficial and can help prevent osteoporosis. Therefore, young people should primarily obtain calcium through diet; if supplementation is used, 1 to 3 months of treatment is generally sufficient.

3. Calcium supplementation for the elderly: The elderly lose calcium more quickly and are prone to osteoporosis. Calcium supplementation for middle-aged and elderly people is generally done through medication, which takes about a month to show results. Therefore, about 3 months of supplementation is usually sufficient. They can also pay more attention to their diet.

4. Calcium supplementation for pregnant women: As a special group, pregnant women need to supplement calcium from the early stages of pregnancy until the 36th week of pregnancy. Especially in the later stages of pregnancy, the body's need for more calcium becomes greater. In addition to taking calcium supplements, it is also recommended to drink a glass of milk in the morning and evening.

Calcium plays a vital role in the human body, and we cannot ignore it. We should supplement calcium in moderation, but not excessively, as that will only have the opposite effect.