When is the best time to supplement calcium in a year?

Spring: the Golden Period of Calcium Supplement

As the saying goes, "a year's plan lies in spring", which is true. This is because people "humble themselves" for several months in snowy winter, and then leave their homes in spring. Outdoor exercise will increase the blood flow of bone circulation and bone metabolism, so the absorption and utilization of calcium by bones will also increase. It can be said that drinking more milk at this time, especially some functional milk supplemented with calcium, is bound to get twice the result with half the effort.

However, the sudden start of exercise in spring is also easy to bring unexpected injuries, such as fractures and sprains. At this time, protein and calcium-containing foods, such as milk, crispy fish, sesame, day lily and kelp, are often needed to promote wound healing. In addition, you should get more sunshine. Ultraviolet rays can promote skin to absorb vitamin D, and vitamin D can help people absorb calcium more effectively and help injured bones recover as soon as possible.

For growing children, spring is the golden season for bone growth. Research shows that children grow fastest in spring, and their height can increase by 1.37 cm on average. Therefore, children's daily calcium intake should not be less than 1000 mg, and they should insist on drinking milk every day and eating more calcium-rich foods. Because milk is rich in calcium, vitamin D and various amino acids needed by human body, and the collocation of minerals such as phosphorus, potassium and magnesium in milk is very reasonable, which is beneficial to strengthening bones and enhancing immunity.

Summer: Drink more milk and go out to strengthen your bones and muscles.

Summer is the most sunny season of the year. Ultraviolet rays in sunlight can react with 7- dehydrocholesterol in human body to generate vitamin D, which can promote the absorption of calcium and promote bone calcification. So during this time, I often run outside, such as at least 1-2 hours of outdoor activities every day, which is very beneficial to strong bones.

However, strenuous exercise can easily lead to a large loss of blood calcium. Therefore, under the premise of ensuring proper outdoor activities in summer, calcium should be properly supplemented through diet, such as ensuring two cups of milk (about 500 ml) every day. Some functional milk, such as OMP milk, contains a small amount of natural active protein, which can enhance bone density, delay bone aging, help bones absorb calcium better and retain calcium.

In addition, many people believe that all kinds of fresh fruits and vegetables are rich in summer, which helps to supplement calcium. Actually, it is not. Although fresh fruits and vegetables contain some calcium, it does not mean that they can supplement calcium directly, but most of them are rich in vitamin C, which can promote the absorption of calcium. Therefore, while eating more fruits and vegetables, you should still drink milk to supplement calcium. It is worth reminding that for vegetables with high oxalic acid content, such as spinach, water bamboo, celery and so on. It is suggested to blanch in water before eating to remove some oxalic acid so as not to affect the absorption of calcium.

Autumn: The demand for calcium increases.

Summer and autumn alternate, the human body has experienced a whole summer consumption, and the demand for various nutrients is gradually increasing, and calcium is no exception. For example, the human body is like a bank and calcium is like money. Only by making deposits in advance can we make ends meet. Therefore, in autumn, we must take calcium for health and eat more shrimp skin, fresh fish, live shrimp and kelp. And drink more milk and eat more soy products.

Among them, dairy products are the best food for calcium supplementation. Some functional milk contains osteogenic protein OMP, which is a natural active protein that exists in trace amounts in milk, and has a unique mechanism and effect on improving human bone mineral density. Compared with ordinary milk, the protein content of active milk is increased by 100- 1000 times, so it has the effect of maintaining bone health. Especially for the elderly, drinking more milk is easier to absorb calcium than taking calcium tablets orally, which can effectively maintain the acid-base balance of the human body. For young children, don't be partial to food, such as eating more vegetables rich in vitamin C, fruits rich in vitamin D and fresh fish while eating more calcium.

Women should also pay attention to calcium supplementation in autumn. At this time, the cool breeze blowing gently took away the heat and made the face moist and dry. Since ancient times, many women have used milk to nourish their skin in dry seasons. For example, in ancient Rome, Cleopatra moisturized her skin by oral administration and external use. In addition, during menopause and pregnancy, estrogen levels will change, and the loss of calcium in the body will accelerate, so we should pay more attention to calcium supplementation. At this time, you can drink some milk, about 250 ml-500 ml a day. According to some data, every 500 ml of milk can provide 500 mg of calcium, which is easily digested and absorbed by the human body and incomparable to other foods.

Winter: appropriately increase the intake of vitamin D.

Adults are most prone to calcium deficiency in winter. In addition to the monotonous diet structure in winter, this is also due to the decrease in winter activity. At this time, coupled with insufficient sunshine, the production of vitamin D in the human body will naturally decrease, which is not conducive to the absorption of calcium. Therefore, while increasing the amount of activity, you can also take vitamin D supplements under the guidance of a doctor.

In addition, with the increase of age, not only calcium will be lost in the bones of the elderly, but also collagen will gradually decrease. And good bones should be the perfect combination of toughness and strength. Therefore, calcium supplementation and collagen supplementation should be "two-pronged". On the one hand, calcium should be supplemented for 1-2 bags of milk a day. On the other hand, vitamin C should be supplemented to make up for the loss of collagen eggs, and some pig's trotters and fat-free meat slices should be eaten properly to ensure adequate intake of protein every day.

It can be seen that milk is indispensable in calcium-supplemented foods in four seasons. In recent years, experts have always stressed that a glass of milk can strengthen a nation, and insist on drinking milk from an early age. Because the absorption rate of calcium in milk can reach 30%-40% for children and 20%-30% for adults, it is an important storage period for bones before the age of 35, and half of the bones are stored before school age, so it is decided that we should develop the habit of drinking milk from childhood and run through our lives.