Chief physician of Fuxing Hospital affiliated to Capital Medical University
Deng Ying
Harm of calcium deficiency
The importance of calcium to human health is beyond doubt. 99% of calcium in human body is stored in bones, which makes bones have certain strength and supports the body. At the same time, calcium plays a vital role in physiological activities such as muscle contraction, nerve excitement and blood coagulation. When the human body's calcium intake is insufficient, the calcium in the bones will be released into the blood to keep the blood calcium concentration constant, thus ensuring the normal operation of the above physiological activities. But this is at the expense of reducing bone strength. Therefore, the consequence of calcium deficiency is to affect the health of bones first.
Calcium supplement: Need to change eating habits.
For people with insufficient calcium intake, we must try our best to change the original eating habits. The calcium content in rice, noodles, livestock and poultry meat, fish and shrimp, light-colored vegetables and fruits we usually eat is very low. The intake of bean products and dark green vegetables with high calcium content is not much, especially milk with the most calcium content accounts for a small proportion in China people's diet. Therefore, it is necessary to carefully allocate recipes, drink more milk and choose foods with high calcium content in order to change the situation of insufficient calcium intake.
However, it is not easy to get enough calcium from the diet for those who are not used to drinking milk regularly for the time being and those who have no time to carefully select and prepare meals. It is really difficult to get 1000 mg of calcium from the diet every day, especially for teenagers, the elderly and other people who have high requirements for calcium. Therefore, if conditions permit, it is still beneficial to supplement some calcium outside the diet.
Calcium supplementation: The needs vary from person to person.
How much calcium should I take every day to meet the needs of the human body? According to the survey data of residents in China and the results of human trials at home and abroad, the Nutrition Society of China recommended the appropriate intake of calcium for people of different ages. 300 ~ 600 mg per day for infants under two years old, 800 mg per day for children over four years old and adults over 18,1~18 and adolescents over 50 years old 1000 mg per day. According to the national large-scale dietary survey in 1990s, the actual calcium intake of Chinese residents is about 400 mg per day for adults, which is only 50% of the appropriate intake. The average daily intake of primary and middle school students is 34 1 ~ 474 mg, which is equivalent to 39% ~ 52% of the recommended intake. It should be pointed out that the calcium intake mentioned here is the average of the population, and a few people have exceeded the appropriate intake, while most people cannot reach this level. Some people even consume only 200 or 300 milligrams of calcium a day. The above results show that although people in China are not short of calcium, it can be said that most people in China are short of calcium intake.
Calcium supplement: There are reliable methods.
Calcium fortified foods should also be an effective way to increase calcium intake. However, it is observed that although there are a large number of calcium-fortified foods on the market at present, such as high-calcium dried noodles, high-calcium bread, high-calcium fruit juice, high-calcium walnut powder, high-calcium sesame paste and so on. Most products do not indicate how much calcium is added and the calcium content of the products. If consumers choose these calcium-fortified foods, they may consume too much calcium. Although calcium supplementation is safe, the maximum tolerable daily intake of calcium proposed by China Nutrition Society is 2000 mg, which is not exceeded by ordinary people. However, if calcium fortified foods are used blindly and the calcium content is not marked, it may exceed the standard. From this point of view, it is safer and more reliable to supplement calcium agents with fixed calcium content, such as Jodi calcium, which is distributed by Baiyang Pharmaceutical Group.