In life, people often see a comparison of calcium content in various foods. For example, the calcium content of shrimps is more than 1000mg/100g, the sesame paste and cheese are more than 600mg/100g, and the calcium content of milk is about 100-120mg/100g. The calcium content of vegetables is mostly between 50-180mg/100g. Just look at the content of calcium per 100 grams, it seems that shrimp paste sesame sauce calcium better.
However, comparing the effect of food on the supply of certain micronutrients is definitely not as simple as that. Just looking at the nutrient content of food is likely to be hugely misleading. If you want to supplement calcium and want to evaluate the calcium effect of food, consider the following aspects.
1, the absolute content of calcium in food.
If the content is too low, it is naturally difficult to exert the effect of effective calcium supplementation. For example, white rice, steamed bread, poor calcium content, even if eating three bowls a day, it can not play what role in calcium supplementation.
2, the calorie value of food.
If the calories are high, food cannot eat more. Because of calcium supplementation, no one wants to make up fat at the same time. For example, some cookies, soda crackers and the like, which are called calcium, are eaten with sugar, fat, and starch, which is not worthwhile.
3, the food consumption.
If a food cannot be eaten, for example, only as a condiment and cannot be eaten in large bowls, then its role in calcium supplementation is limited. For example, the shrimp skin, although the number of 100 grams, it is indeed high calcium content, but no one will eat shrimp once a day or two, and daily will use 1 gram of grams of dried shrimp soup, or put a few grams of fried shrimp Dishes. In this way, the daily supply of calcium is also very limited.
4, the availability of food.
If a food is too expensive and too difficult to buy, it can not be eaten several times a year and it will not have much nutritional effect. The food that is eaten every day can exert its greatest nutritional effect. For example, if someone tells you that kale is good for calcium, but the city you live in can't buy it at all, then what's the point of this knowledge?
5, the presence of calcium in food forms.
Calcium in milk is a delicate colloidal composite structure composed of calcium ions and casein colloids, phosphate ions and citric acid. It is easy to use. Calcium in spinach is mostly present in cells in the form of calcium oxalate crystals and is not easily used by humans.
6. Absorption factors and contributing factors in food absorption.
For example, milk contains vitamin D and lactose. Yogurt contains vitamin D and lactic acid. Both of them have the effect of promoting the absorption and utilization of calcium. Vitamin C and organic acids are also beneficial to the absorption and utilization of calcium. The sesame seeds contain oxalic acid and phytic acid. All have a deterrent effect on the use of calcium. There are also other Vitamins related to bone health, such as vitamin K, which are crucial for the final deposition of calcium on the bones. It is only necessary to consider calcium supplements without considering it, and it would be less effective.
7. The balance of minerals in the diet.
If dietary potassium and magnesium are insufficient, the utilization of dietary calcium will decline. If the phosphorus, sulfur and sodium elements are too high, the urinary calcium output will increase. Excessive fish and fish (excess phosphorus and sulfur) and oversalted diets (excessive sodium) can exacerbate calcium deficiency.
8, dietary calcium intake and body needs.
In general, the greater the physiological needs of the human body, the stronger the ability to absorb and utilize. For example, the absorption rate of calcium in pregnant women and nursing mothers is higher than that in women before pregnancy. On the other hand, the amount of calcium in the diet is too large, especially after taking a large amount of calcium tablets. After the total amount of calcium exceeds the needs of the human body, the absorption and utilization rate will decline.
9, the body's digestion and absorption function.
Gastric acid can play a role in ionizing many insoluble minerals. It also promotes the dissolution of calcium ions in foods. In people with insufficient stomach acid and insufficient gastric motility, the absorption rate of calcium will also drop significantly. Intestinal diseases, infections, long-term diarrhea, etc., will seriously affect the absorption of calcium.
After taking all these factors into consideration, one can understand why, under the same diet conditions, some people have strong bones. Some people have weak bones. Some people have strong bones and some have osteoporosis early. Can also understand why people pay attention to eat calcium-rich foods daily, but the effect is minimal; some people seem not to deliberately calcium, but also rarely eat dairy products, but the bones are still strong.
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