Dietary attention to these can promote calcium absorption
dietary attention to these can promote calcium absorption 6667
1, eat more foods rich in vitamin C
take high calcium food with vitamin C, or make your own navel orange, grapefruit, orange, citrus, lemon juice to drink every day, its bioavailability should be increased by 12%. Obviously, it is the large amount of vitamin C in these fruits that makes calcium better absorbed by the small intestine.
2, meat and vegetable collocation
when eating, pay attention to meat and vegetable collocation can improve the utilization rate of calcium, such as tofu stewed fish, fish contains vitamin D, tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu. In addition, the staple food should pay attention to the mixed food of grain and beans, which can not only optimize the complementary amino acids, but also promote the absorption of calcium.
3, eat more nuts and beans
when people supplement calcium, they often only pay attention to supplement vitamin D, but ignore the supplement of magnesium. Calcium is closely related to magnesium; Match & quot;, When the ratio of calcium to magnesium is 2:1, the absorption and utilization of calcium is the best. Therefore, in calcium, remember not to forget to supplement magnesium. The foods with more magnesium are nuts (such as almonds, cashew nuts and peanuts); Soybeans, melon seeds (sunflower seeds, pumpkin seeds); Cereals (especially rye, millet and barley); Seafood (tuna, mackerel, shrimp, lobster).