From childhood to adulthood, infancy, adolescent growth and development, pregnancy, middle-aged and old age, it seems that people of every age group need constant calcium supplementation.
You who have been supplementing calcium, have you ever thought about the symptoms that indicate that our body is deficient in calcium? How can we supplement calcium? Come share it today!
Calcium deficiency in all age groups
Calcium is an essential mineral for the human body. It participates in the entire life process of the human body and is the foundation of human life. Whether it's bone formation, heart beating, or human growth and development, all movement in life is inseparable from calcium.
Many people in life feel that calcium supplementation is unnecessary when young. But in fact, a person's bone density peaks around the age of 25 and begins to slowly decline in the 30s. If we don’t pay attention to calcium nutrition and are too lazy to exercise, the bone foundation will be relatively poor, and the risk of “osteoporosis” will be much greater.
The symptoms of calcium deficiency in different age groups are also different. If you have the following symptoms, it means that you may need calcium supplementation!
★ manifestations of calcium deficiency in children
Calcium deficiency in children is often manifested as: it is difficult to fall asleep, it is difficult to fall into a deep sleep state, cry after falling asleep, wake up easily, sweat after falling asleep; paroxysmal abdominal pain, diarrhea, cramps, sternum pain, "X'-shaped legs, "O" "shaped legs, chicken breasts, gray or white nails; anorexia, partial eclipse; irritability and restlessness during the day; delayed intellectual development and late speech; Only teething, the arrangement of teeth is sparse, irregular and not close together, the teeth are black pointed or zigzag; the hair is sparse;
★ The manifestations of calcium deficiency in adolescents
Adolescents with calcium deficiency will experience obvious growth pains, weak legs, cramps, and poor grades in physical education; fatigue, irritability, lack of concentration, and easy fatigue; partial eclipse, anorexia; tooth decay, tooth dysplasia; easy allergies, easy to catch colds, etc.
★ Symptoms of calcium deficiency in pregnant and lactating women
Calcium deficiency is more common among women in extraordinary times. Calcium deficiency occurs when they feel loose teeth; limb weakness, frequent cramps, numbness; back pain, joint pain, rheumatic pain; dizziness, and suffering from anemia, prenatal hypertension syndrome, edema, and insufficient milk secretion.
★ The manifestations of calcium deficiency in the elderly
After adulthood, the human body slowly enters a negative calcium balance period, that is, the absorption of calcium decreases and the excretion of calcium increases.
The elderly are mostly calcium deficiency due to the loss of calcium. Such as senile skin disease itching; heel pain, lumbar spine, cervical spine pain; loose and falling teeth; obvious hunchback, decreased height; loss of appetite, peptic ulcer, constipation; dreaming, insomnia, irritability, irritability, etc.
If the above situation occurs, you should seek medical attention in time for further examination to see if the symptoms are caused by calcium deficiency.
How to properly supplement calcium
1. Milk is the first choice for calcium supplementation
Milk is the king of calcium supplements. It is rich in calcium, 100 ml of milk contains more than 100 mg of calcium, and the calcium in milk is particularly well absorbed, making it the most ideal "food calcium tablet". Friends who do not like to drink milk or are lactose intolerant can drink yogurt instead.
2. Leafy greens
Among the common green leafy vegetables, small rape, edamame and shepherd's purse are relatively high in calcium. The calcium content of rapeseed, edamame and shepherd's purse per 100 grams is 108 mg, 135 mg and 294 mg respectively, and the calcium content is higher than that of milk.
Although green leafy vegetables contain more calcium, the absorption efficiency of calcium is not as good as that of milk, so they should be ranked behind milk.
3. Soy products
Not all soy products can "supplement calcium". If you want to eat soy products to supplement calcium, you can choose brine tofu (North tofu), which contains 138 mg/100 g of calcium; or gypsum tofu (Southern tofu), which contains 116 mg/100 g of calcium. In the process of making them, brine or gypsum is added to increase the calcium content.
4. Vitamin D
Calcium should not only be ingested, but also absorbed. Vitamin D aids in the absorption of calcium. Sun exposure can help the skin synthesize vitamin D, but the UV rays in the sun can also damage the skin.
If you rarely get sun exposure, you can eat foods that are fortified with vitamin D (for example, some milk contains extra vitamin D, which is usually stated on the product package), or take vitamin D supplements.
5. Calcium Tablets
Calcium tablets are an additional supplement. If you cannot ensure sufficient milk and dark green vegetables in your diet, you can consider taking calcium tablets.
When choosing calcium tablets, pay attention to the calcium content of each tablet, carefully check the packaging instructions, and give preference to small doses (100 ~ 300 mg) and supplement according to your own needs.
The best time for calcium supplementation
The best time for calcium supplementation is generally in the early morning, before going to bed or 2 hours after meals.
Supplement calcium every morning and before going to bed. This is because the blood calcium level of people is lowest in the second half of the night and in the early morning. If calcium is needed and there is no calcium to control, it is necessary to use calcium in the bones to supplement.
Calcium supplementation 2 hours after meals is because phytic acid and oxalic acid in food will form insoluble salts with calcium and hinder the absorption of calcium.
Note: In the case of pathological calcium deficiency, or calcium deficiency caused by taking certain drugs, you need to ask your doctor how to supplement calcium according to your physical condition.
