For middle-aged women, how to supplement calcium through food?

For middle-aged women, drinking milk, eating calcium-containing food and supplementing vitamin D are all good ways to supplement calcium. Most women are menopausal between the ages of 45 and 55, and enter menopause after menopause. During and after menopause, due to the atrophy of ovarian function, the secretion of estrogen is reduced and the function of absorbing calcium is greatly reduced. Therefore, the problem of calcium supplementation for middle-aged women should be paid attention to.

In the daily diet, which foods contain high calcium content?

I. Dairy products and dairy products

It is a simple and convenient method to supplement calcium through dairy products. The calcium content in milk 100 ml is about 80- 100 mg, and it is impossible for ordinary people to drink 400-600 ml only by supplementing calcium with milk.

Second, fish

Fish with high calcium content include hairtail, clove fish, anchovy and sardine. The calcium content is about 500mg/100g. ..

Third, vegetables.

Vegetables with high calcium content include pepper, okra, Chinese cabbage, rape, kale, spinach and alfalfa. , and contains 100 mg/100 g of calcium. (But vegetables contain more oxalic acid and phytic acid. When cooking, it is best to blanch before cooking, which can destroy most of oxalic acid and phytic acid. )

Fourth, bean products.

Beans contain high calcium content, and the calcium content of 100g tofu is greater than 100 mg, and the calcium content of 100g tofu skin and dried tofu is greater than 300 mg. Soybeans, black beans, green beans and adzuki beans all contain a lot of calcium, but they are often ignored. They can cook a delicious meal every day, which is a delicious food and the main source of calcium.

5. Nuts and dried fruits

Walnut, almond, pistachio, sunflower, 100g contains calcium 100-200 mg and peanut 79 mg. Hazelnut contains more than 800 mg of calcium, which is a good source of calcium.

The above five staple foods are all screened high-calcium varieties. It is not difficult to supplement 400-600 mg of calcium as long as it is properly matched every day.