Women menopause calcium deficiency prone to fracture calcium supplements eat 6 kinds of food
Women menopause calcium deficiency prone to fracture calcium supplements eat 6 kinds of food
Female menopause is an inevitable physiological law, and once women reach menopause, the body is easy to lose calcium, which may cause osteoporosis and fracture, affecting women's health. Therefore, menopausal women timely supplement calcium is particularly important. So, what do menopausal women eat to supplement calcium? Let's talk about it and share it.
Menopausal women, of course, need to eat calcium-rich foods, specifically, you can eat more of the following foods:
1. Soy products.
Soy is a high protein food, and its calcium content is also very high. Soybean products, such as soybean milk, tofu, dried bean curd, etc. 500 ml of soy milk contains 120 mg of calcium, 150 grams of tofu contains 500 mg of calcium, in addition to tofu and soy milk, after pressing concentrated dried bean curd, calcium content in soy products outstanding, such as small dried calcium content can be up to 7 times the water tofu.
2. Milk.
Milk has a high calcium content, mainly fat-soluble calcium, which is very easy for human absorption, and thus has become the first choice for people to supplement calcium, effectively preventing osteoporosis. And milk is easy to carry, you can drink anytime, anywhere, is definitely the best food for calcium.
3. Green vegetables.
In addition to milk, tofu, these foods with high calcium content, the calcium content of green vegetables is also high, such as rape, radish tops, spinach, etc. Menopausal women may wish to eat more of these vegetables in life, effectively prevent osteoporosis.
4. Shrimps and kelp.
Shrimps and kelp are calcium-rich seafood. Eat 25 grams of kelp daily, can supplement 300 mg of calcium. Shrimp skin is rich in calcium, 25 grams of shrimp skin contains 500 mg of calcium, with shrimp skin soup and do trap is a good way to eat. In addition, kelp and shrimps can also play a role in lowering blood lipids and preventing arteriosclerosis.
5. Nuts and seeds.
Nuts and seeds are good for bone health in many ways. Walnuts and flaxseed are rich in omega-3 fatty acids. Peanuts and almonds both contain potassium, which prevents the loss of calcium from urine. Nuts also contain protein and other nutrients that play an important role in building strong bones.
6. Salmon.
Salmon and other fatty fish provide the body with a lot of nutrients that are good for bone health. They contain calcium, as well as vitamin D, which AIDS in calcium absorption, and are rich in OMEGA-3 fatty acids. Studies have shown that fish oil supplements can reduce bone loss and prevent osteoporosis in older women.
Finally, the menopausal women should pay attention to the problems of calcium supplements, one is to pay attention to dietary calcium supplements every day, to adhere to long-term; The second is to make up early, the calcium in the woman's body from around the age of 40 on the "expenditure" is greater than the "income", therefore, generally from this time should be supplemented with calcium, and the prevention of osteoporosis should also be carried out before menopause.
Female menopause is an inevitable physiological law, and once women reach menopause, the body is easy to lose calcium, which may cause osteoporosis and fracture, affecting women's health. Therefore, menopausal women timely supplement calcium is particularly important. So, what do menopausal women eat to supplement calcium? Let's talk about it and share it.
Menopausal women, of course, need to eat calcium-rich foods, specifically, you can eat more of the following foods:
1. Soy products.
Soy is a high protein food, and its calcium content is also very high. Soybean products, such as soybean milk, tofu, dried bean curd, etc. 500 ml of soy milk contains 120 mg of calcium, 150 grams of tofu contains 500 mg of calcium, in addition to tofu and soy milk, after pressing concentrated dried bean curd, calcium content in soy products outstanding, such as small dried calcium content can be up to 7 times the water tofu.
2. Milk.
Milk has a high calcium content, mainly fat-soluble calcium, which is very easy for human absorption, and thus has become the first choice for people to supplement calcium, effectively preventing osteoporosis. And milk is easy to carry, you can drink anytime, anywhere, is definitely the best food for calcium.
3. Green vegetables.
In addition to milk, tofu, these foods with high calcium content, the calcium content of green vegetables is also high, such as rape, radish tops, spinach, etc. Menopausal women may wish to eat more of these vegetables in life, effectively prevent osteoporosis.
4. Shrimps and kelp.
Shrimps and kelp are calcium-rich seafood. Eat 25 grams of kelp daily, can supplement 300 mg of calcium. Shrimp skin is rich in calcium, 25 grams of shrimp skin contains 500 mg of calcium, with shrimp skin soup and do trap is a good way to eat. In addition, kelp and shrimps can also play a role in lowering blood lipids and preventing arteriosclerosis.
5. Nuts and seeds.
Nuts and seeds are good for bone health in many ways. Walnuts and flaxseed are rich in omega-3 fatty acids. Peanuts and almonds both contain potassium, which prevents the loss of calcium from urine. Nuts also contain protein and other nutrients that play an important role in building strong bones.
6. Salmon.
Salmon and other fatty fish provide the body with a lot of nutrients that are good for bone health. They contain calcium, as well as vitamin D, which AIDS in calcium absorption, and are rich in OMEGA-3 fatty acids. Studies have shown that fish oil supplements can reduce bone loss and prevent osteoporosis in older women.
Finally, the menopausal women should pay attention to the problems of calcium supplements, one is to pay attention to dietary calcium supplements every day, to adhere to long-term; The second is to make up early, the calcium in the woman's body from around the age of 40 on the "expenditure" is greater than the "income", therefore, generally from this time should be supplemented with calcium, and the prevention of osteoporosis should also be carried out before menopause.
instagram