What season is best for calcium supplementation?
Calcium is one of the important elements needed by the human body. It is an important substance to maintain the functions of all cells. It is the main component of teeth and bones. It is involved in heart pulsation, nerve conduction, blood coagulation and muscle contraction. regulation of physiological processes. Calbindin plays a very important role during skeletal muscle contraction. Therefore, calcium supplementation is very important. Let’s take a look at how to supplement calcium in different seasons.
Spring: The golden period for calcium supplementation
As the saying goes: "The plan for a year lies in spring", this is true. This is because people "dwell" in the snowy winter for several months, and then leave their homes one after another in the spring. Outdoor exercise will increase the blood flow of bone circulation and increase bone metabolism, so the absorption and utilization of calcium by bones will also increase. It can be said that drinking more milk at this time, especially some functional milk to supplement calcium, will definitely get twice the result with half the effort...
However, starting exercise suddenly in spring can also easily cause accidental injuries, such as fractures, sprains, etc. At this time, it is often necessary to consume protein and calcium-containing foods, such as milk, crispy fish, sesame seeds, day lily, kelp, etc. to promote wound healing. In addition, you should spend more time in the sun. Ultraviolet rays can promote the absorption of vitamin D by the skin, and vitamin D can help people absorb calcium more effectively and help injured bones recover as quickly as possible.
For children who are in the growth and development period, spring is the golden season for bone growth. Studies have shown that children grow fastest in spring, and their height can grow by an average of 1.37 centimeters. Therefore, children’s daily calcium intake should not be less than 1,000 mg. While eating more calcium-rich foods, they should also insist on drinking milk every day. Because milk is rich in calcium, vitamin D and a variety of amino acids needed by the human body, and the combination of phosphorus, potassium, magnesium and other minerals in milk is very reasonable, which is beneficial to strengthening bones and enhancing the body's immunity.
Summer: Drink more milk and go out more to strengthen your bones
Summer is the sunniest season of the year. Ultraviolet rays in sunlight can react with 7-dehydrocholesterol in the human body to produce vitamin D that promotes calcium absorption and promotes bone calcification. Therefore, people often run outside during this period. For example, doing outdoor activities for at least 1-2 hours a day is very beneficial to strengthening bones.
However, strenuous exercise can also easily cause a large loss of blood calcium. Therefore, in summer, on the premise of ensuring appropriate outdoor activities, it is also necessary to properly supplement calcium through diet, such as ensuring two cups of milk (about 500 ml) every day. Some functional milk, such as OMP milk, contains trace amounts of natural active protein, which can enhance bone density, delay bone aging, and help bones better absorb calcium and retain calcium.
In addition, many people believe that the abundance of fresh fruits and vegetables in summer can help supplement calcium. Not really. Although fresh fruits and vegetables contain a certain amount of calcium, it does not mean that they can directly supplement calcium. It is just that most of them are rich in vitamin C, and vitamin C can promote calcium absorption. Therefore, while eating more fruits and vegetables, you should also drink milk appropriately to supplement calcium. It is worth reminding that for vegetables with high oxalic acid content, such as spinach, wild rice, celery, etc., it is recommended to blanch them in water before eating to remove part of the oxalic acid to avoid affecting the absorption of calcium.
Autumn: The demand for calcium increases
As summer and autumn alternate, the human body has experienced a whole summer of consumption, and its demand for various nutrients gradually increases, and calcium is no exception. For example, the human body is like a bank, and calcium is like money. Only by continuously depositing money in advance can you avoid making ends meet. Therefore, in autumn, we must save calcium for health and eat more dried shrimps, fresh fish, live shrimps, kelp, etc. In addition, we must drink more milk and eat more soy products.
Among them, dairy products are the best food for calcium supplementation. Some functional milk contains osteogenic protein OMP, a natural active protein found in trace amounts in milk, which has a unique mechanism and effect on improving human bone density. Compared with ordinary milk, the content of active milk protein is increased by 100-1000 times, so it has the effect of maintaining bone health. Especially for the elderly, drinking more milk is easier to absorb calcium than oral calcium tablets, and can effectively maintain the body's acid-base balance. For young children, be sure not to have a partial eclipse. For example, while taking in more calcium, eat more vegetables, fruits, fresh fish and other foods rich in vitamin C.
Women should also pay attention to supplementing calcium in autumn. At this time, the cool breeze took away the heat, and at the same time made the watery face dry. From ancient times to the present, many women have used milk to nourish their skin during dry seasons. For example, in ancient Rome, Cleopatra used milk internally and externally to give herself moist skin. In addition, women during menopause and pregnancy will have changes in estrogen levels and accelerated calcium loss in the body, so they need to pay more attention to calcium supplements. You can drink some milk at this time, about 250 ml to 500 ml a day. According to data, every 500 ml of milk can provide 500 mg of calcium and is easily digested and absorbed by the human body, which is unmatched by other foods.
Winter: Increase vitamin D intake appropriately
Adults are most susceptible to calcium deficiency in winter. In addition to the monotonous diet in winter, this is also due to the reduction in activity in winter.
At this time, coupled with the lack of sunlight, the production of vitamin D in the human body will naturally decrease, which is not conducive to the absorption of calcium. Therefore, while increasing the amount of activity, you can also take appropriate vitamin D supplements under the guidance of a doctor...< /p>
In addition, as age increases, not only calcium will be lost in the bones of the elderly, but collagen will also gradually decrease. And good bones should be a perfect combination of toughness and strength. Therefore, calcium supplementation and collagen supplementation should be a "two-pronged approach." On the one hand, 1-2 bags of milk a day should be supplemented with calcium; on the other hand, vitamin C should be supplemented to make up for the loss of collagen, and some pig trotters and fat-free meat slices should be consumed appropriately to ensure adequate daily protein intake.
It can be seen that milk is indispensable among calcium supplement foods in all seasons. In recent years, experts have been emphasizing that a glass of milk strengthens a nation, and insisting on drinking milk should start from a young age. Because the absorption rate of calcium in milk for young children can reach more than 30%-40%, and for adults it is 20%-30%. Before the age of 35 is an important storage period for bone, and half of the bone storage is during school age. It was completed before, so this determines that we should develop the habit of drinking milk from an early age and continue it throughout our lives.