How do you help calcium absorption? There are several types of food that can act as matchmakers in calcium supplementation. With them, calcium can be better deposited in bones, promote bone health, and prevent osteoporosis.
4 Great Matches Food Holds Calcium
First, matchmaker food: mushrooms
Vitamin D promotes calcium absorption
A number of studies have shown that vitamin D can promote calcium absorption in the intestine and reduce calcium excretion in the kidneys. 90% of the body's vitamin D is radiated by the ultraviolet rays in the sun, and is synthesized on its own skin; the remaining 10% is consumed by food, such as mushrooms, seafood, animal liver, eggs, and whole milk products. Foods rich in calcium and vitamin D can also be subtly matched, such as fish stew.
Second, matchmaker food: spinach
Vitamin K is the forming factor of osteocalcin
Vitamin K can activate a very important substance in the bones - osteocalcin, promote the deposition of calcium into the bones, thereby improving the calcium effect. Harvard University research shows that if women's vitamin K intake is low, they will increase the risk of osteoporosis and fractures. Under normal circumstances, the deeper the green color of vegetable leaves, the higher the vitamin K content, such as broccoli, spinach, cabbage and so on. If you want to add calcium and vitamin K at the same time, you can try sesame sauce with spinach and asparagus fried shrimp.
Third, the matchmaker food: nuts
Magnesium helps calcium balance
When calcium is absorbed into the blood, magnesium continuously "moves" calcium into the bone until the bones are no longer deficient in calcium. If there is excess calcium in the blood, magnesium will politely "please" it. Out of the body, so with the help of magnesium, calcium can be evenly distributed to the bones. Once magnesium is lacking, it will make bones brittle and easier to break. Foods such as seaweed, whole wheat foods, almonds, peanuts, and spinach are all rich in magnesium, and calcium and magnesium foods recommend seaweed tofu soup and oat milk porridge.
Fourth, matchmaker food: eggs
Protein is the skeleton of calcium deposition
Of the bones, 22% of the components are proteins, mainly collagen. With enough protein, calcium has a skeleton that can be deposited so that it is better absorbed by the body. Protein-rich foods include eggs, lean meat, and fish. The recommended diet is meat minced rape.
Recommended 2 delicious calcium supplements
Shrimp fried radish
Nutrition evaluation:
Shrimp is rich in calcium, radish contains a lot of vitamins, this dish is the first choice for nutrition and delicious.
Materials: 600 grams of white radish, 10 grams of garlic, 20 grams of shrimp, soup 150cc, 10 grams of diced green onion, 1/4 teaspoon salt, 1/4 teaspoon of chicken powder, a little sugar, a little pepper.
practice:
1, white radish washed, peeled and shredded.
2. In a hot pot, add 2 tablespoons of salad oil and saute the minced garlic and dried shrimps until they are ready for use.
3. Add 2 radish stir-fried into 2 pots and pour broth into the soup and cover with broth. After about 10 minutes, open the lid and add recipe 2 flavors, seasonings, and diced green onions to the soup. Juice can be slightly received.
Flowers and vegetables
Nutrition evaluation:
This dish is rich in nutrition and unique in taste. The lily's high nutrition combined with lung-enhancing lilies, clear rubbish to help slimming fungus, anti-aging bean curd, and vitamin C-enhanced green pepper all make this dish popular with many women.
Ingredients: dried lily (not fresh at this time), black fungus, dried bean curd, 25 grams each of green pepper, 100 grams of fresh lily (dry lily can also be used). The amount of rapeseed oil, sesame oil, salt, sugar, green onion, and monosodium glutamate is appropriate.
Practices: 1, fresh lily peeled off, tear off the skin, wash, rinse with water, if there is no fresh lily, lily can also be used after soaking instead. Day lily and black fungus are immersed in water and washed, and dried bean curd and sweet pepper are shredded.
2, ignition, pour a little rape oil till the Bacheng hot, fragrant green onion, pour lily, black fungus, dried bean curd, lily, stir fry for a minute, then add green pepper wire, add salt, sugar, monosodium glutamate, green onion Drizzle sesame oil when cooking.
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