The baby is in the most vigorous period of growth and development, and calcium is one of the most important nutrients. In addition to long teeth and bones, it also plays an important role in balancing the physiological functions of the whole body. Babies need more calcium than adults, and the problem of calcium deficiency has not been properly solved in children's nutrition in China for a long time. Calcium supplementation for babies is mainly through food. Choosing foods with high calcium content to feed your baby is an important part of scientific parenting.
Food requires high calcium content and good solubility, and only water-soluble calcium can be absorbed by gastrointestinal tract. Almost all foods contain calcium, but the content of calcium varies greatly. Milk is the first food with high calcium content and good absorption. For example, milk contains calcium 120mg per 100mL. If you can eat 250mL of milk every day, you can get 300mg of calcium, which is equivalent to half the baby's daily requirement, and the absorption rate is also very high. Secondly, eggs, especially egg yolks, contain high calcium content, while other foods, such as soybeans, hard fruits (such as peanuts and walnuts), dried shrimps, kelp, laver and other seafood, and vegetables made of bone-biting fish floss, meat floss, day lily, radish, mushrooms, fungus and so on, contain high calcium content. Animal bones, such as pig bones and chicken bones, have high calcium content, but are insoluble in water. Therefore, people usually give their babies bone soup, but they don't actually consume much calcium. Unless vinegar is added when cooking bone soup, a small amount of calcium in bone can be dissolved in bone soup, so as to supplement some calcium. Rice, flour, corn and other general grains have low calcium content. Some foods, such as plant foods and cereals, contain too much phytic acid and oxalic acid, which will precipitate calcium in food and reduce its absorption. For example, the oxalic acid in spinach is too high, and the calcium in tofu can't be absorbed when spinach is cooked. From this point of view, according to China's eating habits, calcium deficiency will be a major problem in areas where rice, noodles, meat and vegetables are the main foods. The solution is to change the eating habits and increase the intake of milk and beans to make the calcium content in food meet the needs of the body. For the baby, milk and eggs should be supplemented every day, so that the baby can get more high-quality protein and basically meet the calcium intake.
Second, what are the foods containing calcium?
1, milk
Half a catty of milk contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: you should also have a choice when drinking milk in summer.
2, kelp and shrimp skin
Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.
Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should eat carefully.
3. Bean products
Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.
Friendly reminder: Soymilk needs to be cooked 7 times before it can be eaten. On the other hand, tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so bean products such as tofu are not suitable for cooking with spinach. But if bean products are cooked with meat, they will be delicious and nutritious.
4. Animal bones
Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.
5. Vegetables
There are also many varieties of vegetables with high calcium content. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.
Friendly reminder: These green leafy vegetables can get 400 mg of calcium by eating 250 grams a day.
6, calcium drugs
The calcium supplement products on the market now are suitable for children, teenagers, pregnant women/lactating women, the elderly, and even white-collar women who are nervous, stressed and have irregular lives. Its advantages are simple operation and easy control of replenishment.
Friendly reminder: When taking it, you need to strictly follow the doctor's advice to avoid taking too much, which will have adverse effects on your health. Some multivitamins and calcium supplements are more beneficial than simply supplementing calcium because vitamins themselves can produce synergistic effects with calcium.
It is better to supplement calcium with food.
It is very important to supplement calcium for your baby, which is a topic that many parents care about. There are many kinds of calcium agents on the market. Although some advertisements claim to have a high absorption rate, the actual effect is far from the expected value. Some doctors think it is best to supplement calcium with food.
Cooking food scientifically can increase calcium intake. Here are some ways to cook foods rich in calcium:
1. Small yellow croaker can be made into crispy fish. The practice is: heat the pot, put the onion and ginger into the pot, put the small yellow croaker about 10 cm on it, add a proper amount of vinegar and stew it with slow fire, even the fish head and bones will become brittle. In this way, the whole fish becomes an edible calcium agent.
2, pressure cooker chicken. You can make chicken and chicken bones as crisp as possible, encourage your baby to chew cartilage and swallow it, or you can supplement calcium.
Of course, neither of the above two foods is suitable for babies before the age of 2. After two and a half years old, most babies have grown 20 deciduous teeth. Only when they have chewing ability can they be given this kind of food, otherwise it will not be easy to digest and absorb.
You can also make big bone soup. Wash the bought big bones, break them or break them, put them in a pot and blanch them in cold water, add the bones, boil them, skim off the floating foam, add onion, ginger and cooking wine, and stew them for a long time on low heat. Let the baby eat soup and bone marrow. This is a very good calcium supplement food, suitable for babies of all ages. Soup can also be added to other baby foods for mixed feeding. For example, bone soup noodles, steamed egg soup and so on. Shrimp skin and tofu contain high calcium content and should be given to your baby often.
In addition, the weaned baby should also ensure at least 250 ml of milk every day to increase calcium intake.