According to the latest “National Nutrition and Health Change Survey” by the National Health Service, calcium is the mineral with the worst intake status among Taiwanese people, and the calcium intake of people over 4 years old does not meet the recommended standard of adequate intake (AI).
What are the symptoms of calcium deficiency? Usually how to effectively supplement calcium? Nutritionist Zhang Yuxi said that dry skin and cramps are all symptoms of calcium deficiency. The nutritionist sorted out 4 simple steps to supplement calcium to teach the public to effectively supplement calcium.
Not only the 6 symptoms of osteoporosis are warning signs of calcium deficiency
Calcium is the most abundant mineral nutrient in the human body. About 99% of calcium is stored in structural tissues such as bones and teeth, and the rest is in the form of calcium ions, dispersed in cells and tissues such as blood, nerves, and muscles. Important functions such as blood clotting, muscle contraction, nerve conduction, and hormone secretion.
Therefore, if the body lacks calcium, in addition to osteoporosis and easy fractures, other body parts will also have symptoms of various sizes. Nutritionist Zhang Yuxi pointed out that if people lack calcium in their bodies, symptoms such as dry skin, cramps, brittle nails, and abnormal teeth will occur. In addition, it will also lead to insomnia, irritability, and depression.
How much calcium should be taken in daily? What food options are available?
According to the Ministry of Health and Welfare’s “Reference Intake of Dietary Nutrients for Chinese People – Eighth Edition”, the recommended daily calcium intake for people of all ages is 300-600 mg for 0-6 years old, 800 mg for 7-9 years old, and 800 mg for 10-12 years old 1000 mg for adults, 1200 mg for 13-18 years old, and 1000 mg for adults.
If people want to supplement calcium, they can start with their diet and consume more calcium-rich foods. Nutritionist Zhang Yuxi recommends that foods such as milk, dried fish, black sesame seeds, and dark green vegetables (such as kale, red amaranth, etc.) are rich in calcium and are the best choices for calcium supplementation.
How to effectively supplement calcium?Nutritionist teaches 4 tips
However, the calcium eaten may not be completely absorbed by the body. It is generally known that calcium should be supplemented together with vitamin D to help the intestines absorb calcium. But if you want to supplement calcium more effectively, what are the other tips? Woolen cloth?
Nutritionist Zhang Yuxi said, first, the daily caffeine intake should not be excessive. It is recommended not to consume more than 300 mg of caffeine a day; Well over 1 hour or more.
In addition, it is best to supplement calcium in stages. Dietitian Zhang Yuxi mentioned that calcium supplementation in stages is more effective than a large amount of calcium at one time. It is recommended that the public drink a glass of fresh milk in the morning and evening to replenish calcium. In addition to diet, exercise is also very important. Zhang Yuxi said that more exercise can stimulate bone mass, especially weight-bearing exercise.
source:Nutritionist Zhang Yuxi – What are the calcium-rich foods?
Authorized reprint by “Health Medical Network” / Reported by reporter Wu Yiwen