Perhaps most people don’t know: besides dairy products, soy products, green leafy vegetables and nuts are also masters of calcium supplementation.
For the calcium supplement of soy products, some people worry that the phytic acid in soybean will affect the calcium absorption rate of soy milk, because phytic acid will combine with calcium in the digestive tract, thus reducing the absorption of calcium.
However, the truth is that studies have found that both high phytic acid and low phytic acid soy, the calcium contained in the body is easily absorbed by the body, the absorption rate of 31-41%. Among them,
the calcium absorption rate of soybeans with lower phytic acid content is slightly higher than that of milk!  On the contrary, spinach containing a lot of oxalic acid has a calcium absorption rate of only 5%! Therefore, calcium can choose to eat soy products, drink soy milk, but spinach is not ideal
The soy milk with calcium added? The truth is coming again. The study found that the phytic acid content in soy milk is very low and does not affect the calcium absorption. It also confirms that the calcium absorption rate of soy milk added with calcium is similar to that of milk.
30%, can be used as a quality calcium supplement food.  At present, soy milk products on the market have especially enhanced calcium, which greatly enhances the nutritional value of soy milk, and also makes soy milk’s calcium content and calcium absorption rate comparable to milk.
At the same time, studies have shown that soy isoflavones in soy milk can effectively slow the loss of calcium.
The Chinese Dietary Guidelines 2016 also mentioned that soy and its products have certain benefits in reducing the risk of osteoporosis.Therefore, soy milk can not only be a good source of calcium for human body, but also one of the tools to prevent and treat osteoporosis. Students who want calcium supplements can try to drink more soy milk and eat more soy products.
Cereal – oatmeal. Among the various cereal grains, the highest calcium content of oats is 7.5 times that of refined white rice. Although the calcium absorption rate in oats is not as good as that in milk, it is still beneficial for preventing calcium deficiency.
If the oatmeal and black sesame are combined together into a delicious congee, the calcium supplementation effect is better.Beans – cowpea. Each 100 grams of skin cowpea contains 349 mg of calcium, which is nearly twice that of soybeans.
It is a good calcium supplement method with spiced kidney beans and plum beans as snacks or hors d’oeuvres.Bean products – dried tofu. After pressing and concentrating the dried bean curd, the calcium content is outstanding in soy products.
For example, the calcium content of Xiaoxianggan can be as much as 7 times that of water tofu. Using tofu to replace meat and stir-fry, the calcium content will increase significantly.Fruits and vegetables – leeks, small rapeseed.
Many green leafy vegetables are not inferior in calcium supplementation, and the calcium content of amaranth and small rapeseed exceeds the same weight of milk. In addition, vegetables contain a large amount of mineral elements and vitamin K that contribute to calcium absorption.
Vegetables are boiled in boiling water and cooked, and the absorption rate of calcium will be better.Nuts – coix seed. Coix seed has the highest calcium content in various nuts, and the calcium content per 100 g of fried hazelnuts is as high as 815 mg, which can meet the daily calcium requirement of adults. But the nut energy is generally high, a small amount a day.
Fish – muddy. Under the same weight, the calcium content of the loach is nearly 6 times that of the squid and about 10 times that of the squid. Loached tofu combines two kinds of calcium-rich ingredients such as loach and tofu.
It is definitely a calcium supplement.Drinks – milk. Milk is a good source of calcium. Drink 250 grams (one bag) of milk, about 275 mg of calcium, and it is convenient to drink and absorb well.Seasoning – sesame paste. After the sesame is ground into sesame sauce, the digestibility is greatly improved. Eat a large spoonful of sesame paste (about 25 grams), which contains up to 200 mg of calcium. Tahini can be used as a cold dish sauce and mutton sauce, and also used in noodles such as rolls, pancakes, and fire.
Milk allergyMilk allergy is caused by the immune system’s misidentification of casein or whey protein, which causes immune reactions. The common symptoms are redness, itching, vomiting and diarrhea.
Lactose intoleranceLactose intolerance is a condition in which the amount of lactase in the digestive tract is too small, causing a large part of the lactose in the milk to be decomposed and fermented, causing symptoms such as diarrhea and fart.
The specific situation of the two is that you need to judge yourself or go to the hospital to do a series of necessary diagnoses.
Let’s talk about the calcium supplementation methods of the two.First, suppose your age is between 18 and 49 years old.
According to the 2013 edition of the Chinese Dietary Guidelines, the recommended intake of DRIs for the 18-49 year old population is 800 mg per day.
How to supplement calcium with milk allergyIf it’s really milk allergy, then basically, you can’t touch all the dairy products~ In this case, you need to add more from the egg yolk, nuts, and vegetables.
As shown in the figure, we assume that you eat two egg yolks (112), tofu (164) 200g, peanut kernel (284) 20g, cabbage (100) 200g, green vegetables (86) 200g, so that you can get it all day.
868 mg of calcium (absorption rate is not considered).Just enough, but as you can see, all I choose is a food with a relatively high calcium content for a day’s diet, and in fact you may be limited in the cafeteria or by various objective factors.For example,
the reason why vegetables are oxalic acid, many vegetables not only provide calcium can not be absorbed by their own oxalic acid combination, but also affect the calcium in other foods, then this situation will inevitably lead to the lack of calcium.
Therefore, for those who are allergic to milk, long-term calcium supplements are necessary and necessary.
It should be noted that the absorption rate of calcium supplements when the daily intake is below 500mg is relatively high.
That is to say, non-food-derived calcium supplements account for at most half of all-day calcium intake.Lactose intolerance how to make calciumIf you are lactose intolerant, it will be a lot easier. First of all, dairy products can be selected, soothing milk, yogurt, and cheese.
Milk generally contains 1 ml/g of calcium, so 500 ml of soothing milk/yogurt (100) and 10 g of cheese (799) are guaranteed every day, so that 579 mg of calcium can be obtained from dairy products every day.
This is in line with the previous nuts, eggs, vegetables, calcium intake throughout the day is very easy to achieve, and there is ample surplus, can offset the lack of calcium from other foods due to objective factors.Dietary factors affecting calcium absorption
The factors affecting calcium absorption in the diet, in addition to the intake of calcium itself, are primarily accompanied by calcium absorption and vitamin D content.
And lactose can form a soluble molecular substance with calcium, which is good for calcium absorption (of course, if you are lactose intolerant and milk allergic, then ignore).
The common way to reduce calcium absorption is the vegetable oxalic acid, because it can form calcium oxalate in the intestine and form calcium oxalate precipitation, so that calcium can not be absorbed.
The solution is to rinse the vegetables before cooking, so that most of the oxalic acid can be removed.