Vitamin D is an essential nutrient for human body, and its main function is to help the body absorb calcium. If the body lacks vitamin D, even if there is more calcium in food, it cannot be absorbed. The main sources of vitamin D are sunlight and ultraviolet radiation. The function of bones is to bear weight and move. The more movements, the more muscular you are. The more calcium your bones absorb. Calcium supplementation is a cliche. We have been supplementing calcium since infancy, and most of us eat calcium tablets directly after middle age. However, many people still find themselves with different degrees of osteoporosis during physical examination. The best way to supplement calcium is to drink milk. Every 100 ml of milk contains 104 mg of calcium, 3 g of high-quality protein and 3.2 g of fat. It is the best choice for the body to get calcium and protein. For lactose intolerant friends, you can supplement calcium by drinking sugar-free yogurt.
How much salt you eat is directly related to the speed of calcium loss. The more salt you take in every day, the more calcium you excrete through your urine. The more salt you eat, the worse the absorption of calcium. Therefore, eating less salt is actually a "calcium supplement" in disguise. Many people mistakenly think that drinking big bone soup and eating shrimp skin can supplement calcium, which is not only good for the elderly, but also good for children. In fact, although the calcium content in pig bones and shrimp skins is high, it is not easy to separate them, and it is useless for the human body to absorb too much. Pig bone contains a lot of fat, and shrimp skin contains a lot of salt, which will increase the metabolic burden and even accelerate the loss of calcium. Meat is the main source of protein and fat, but if you eat too much meat, too much protein will reduce the absorption rate of calcium. Moreover, people usually use more oil and salt to stew meat, which will also affect the absorption of calcium.
Some people choose to drink protein powder directly in order to increase protein's intake. Protein powder is suitable for postoperative rehabilitation and fitness people, but not everyone can choose this way. People with normal needs often drink protein powder, which not only damages the function of liver and kidney, but also promotes the dissolution of bone calcium and increases the loss of calcium. Corresponding to eating too much meat and too little vegetables, the lack of vitamins and minerals in vegetables will affect the normal physiological metabolism of the body, including the decrease of calcium absorption rate. Many green leafy vegetables, such as rape, spinach and Artemisia selengensis, have high calcium content and are good sources of calcium supplementation.