Calcium is the protector of bone health, it can affect the bone density, if the adolescent began to supplement calcium, has been continued, then the impact of a person’s life is relatively large, people to the age of 35 years ago, the bone is like your savings, the more you accumulate more and more, 35 when it reaches the maximum peak, 35 years of age, the human body will begin to consume your savings, the amount of bone will be more and more less and less. 1, bone broth can not supplement calcium Experimental proof, bones in the pressure cooker after two hours of steaming, soup inside the calcium is still minimal. Want to use bone broth to supplement calcium, you can add half a bowl of vinegar in the soup, and then slowly simmer for an hour or two, vinegar can help dissolve calcium. 2, vegetables can not calcium Many people know that vegetables contain a lot of dietary fiber and vitamins, for digestion is helpful. But they do not know that vegetables and bone health is closely related, is also a calcium supplements. Vegetables not only contain a lot of potassium and magnesium, which can help maintain acid-base balance and reduce calcium loss, but also contain a lot of calcium itself. Most green leafy vegetables are moderate sources of calcium, such as chard, cabbage, kale, celery, etc., are not to be ignored calcium vegetables. Recent studies have confirmed that vitamin K in green leafy vegetables is the formation of osteocalcin, and osteocalcin is necessary for calcium deposition into the bones. 3, what will steal your calcium Drinks are not good for calcium, in order to improve the taste, drinks will be added to the phosphate, phosphate will hinder the absorption of calcium, promote calcium loss. Refined sugar is also one of the ingredients in drinks, which is also detrimental to calcium absorption. Cola is the biggest danger, which contains phosphoric acid, soak human teeth and bones in cola, will make the teeth and bones dissolve. When the human body’s blood phosphorus increases, blood calcium will decrease, while calcium absorption from the intestines will become worse, so it is recommended to drink fewer carbonated beverages and coffee; eat fewer hamburgers and so on. Smoking, drinking alcohol, taking hormone drugs, etc. will also steal your calcium. 4, calcium will not cause kidney stones The main component of kidney stones is calcium oxalate, which is caused by high oxalic acid in the body and has no direct relationship with blood calcium. High oxalic acid in the blood is the main reason for the formation of stones. In taking calcium tablets at the same time to eat food with high oxalate, calcium and oxalate will be formed in the intestine first insoluble calcium oxalate precipitation, although this will lose some food calcium, but also will prevent oxalate is absorbed into the blood, instead of fecal excretion, so as to reduce oxalic acid in the body also to achieve the function of stone prevention. 5, calcium also need to avoid food, do not greasy, salty diet, can lead to gastrointestinal tract calcium digestion and absorption is reduced. Do not eat with vegetables containing oxalic acid (spinach, amaranth, bamboo shoots, etc.), oxalic acid in the intestinal tract can be combined with calcium to form insoluble precipitates, affecting the absorption of calcium. 6, which food contains calcium is relatively high Milk, shrimp is the champion of calcium food. Seafood: carp, carp, silver carp, loach, shrimp, crab, kelp, seaweed, clams, sea cucumbers, snails and so on. Meat and eggs: mutton, pork brains, chicken, eggs, duck eggs, quail eggs, pine eggs, pork floss, etc. Vegetables: celery, rape, carrots, turnip tassels, sesame seeds, parsley, potherb mustard, black fungus, mushrooms, etc. Fruits and dried fruits: lemon, loquat, apple, black dates, dried apricots, orange cake, dried peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds and so on. 7, how much calcium do you need to make up a day The Chinese Nutrition Society has formulated the recommended intake of calcium: adults 800-1000mg/day, pregnant women in the middle and late stages: 1000-1200mg/day. Every 100g of fresh milk contains 120mg of calcium, if each person drinks 250g of milk per day, it will provide 300mg of calcium. 8, which kinds of calcium Inorganic calcium tablets are the most familiar type of calcium tablets, mainly calcium carbonate, calcium phosphate, calcium chloride and calcium oxide. Its calcium content is high, but the water solubility is low and the absorption rate is low. Organic acid calcium tablets mainly include calcium gluconate, calcium lactate and calcium citrate. Organic acid calcium is characterized by high water solubility but low calcium content. Organic calcium tablets are the third generation of calcium supplements, and the common ones are calcium amino acid chelate, calcium glycinate and calcium L aspartate. The third generation of calcium tablets inherits the advantages of the first two generations, taking into account the characteristics of high calcium content and full absorption and utilization, but the price is higher. 9, how to choose calcium tablets The Chinese Medical Journal put forward five standards: the first standard: high calcium content; the second standard: the use of calcium supplements containing vitamin D; the third standard: calcium supplements must be safe, do not contain harmful elements, such as lead, arsenic, etc.; the fourth standard: calcium supplements need to have a large amount of clinical medical evidence; and the fifth standard: look at the cost-effective.