2 ways to eat a calcium-deficient diet
When it comes to calcium deficiency, some people will express disdain:
How can I be short of calcium when I’m so young?
People who think this way generally think that they have enough calcium, there will be no calcium deficiency. In theory, this seems true, but some unhealthy eating patterns can tip the balance.
Calcium deficiency is a common problem in most parts of the world and can be addressed by adding calcium-rich foods to your diet in moderation.
However, some bad eating habits can also cause you to lack calcium, not because you don’t get enough of it, but because bad eating habits cause a series of reactions that prevent you from getting enough of it.
What makes the calcium in our bodies sneak away? I’ll tell you about it today.
Two calcium-losing diets
1：Eat too much salt
The saltiness of salt comes from sodium, which has a lot to do with the calcium in your urine. For every 2,300 milligrams of sodium your kidneys excrete (the equivalent of 6 grams of salt), you lose 40 to 60 milligrams of calcium.
In the world, most people eat too much salt and too little calcium, such a diet will cause us to lose a lot of calcium.
The latest world health organization (WHO) recommendation for salt intake is 5 grams per day. Most people are already consuming more than the WHO recommends, but few are aware of this.
Numerous studies have shown that excessive salt (sodium) intake is positively correlated with the risk of chronic diseases such as hypertension and coronary heart disease.
Therefore, controlling and reducing daily salt intake is essential for everyone’s health.
2：Eat only meat, not vegetables
Many people think that bone soup, broth can supplement calcium, so put the focus of the diet on vegetables.
In fact, green leafy vegetables contain not only rich calcium, but also magnesium, potassium, vitamin K, vitamin C and other nutrients, can help the body to better absorb and use calcium.
It is recommended that you eat more of these dark green leafy vegetables:
Spinach, cabbage, rape, cauliflower, kale, mustard, chrysanthemum, leek, broccoli, lettuce leaf, wheat and so on.
Eating these things does not cause calcium deficiency
Drinking coffee makes you lack calcium?
Coffee beans and calcium-related components are mainly potassium oxalic acid caffeine potassium can reduce calcium loss oxalic acid will affect calcium absorption caffeine will increase the loss of calcium in urine.
However, the caffeine in each cup of coffee increased the loss of calcium by only 2 mg and 3 mg, and the effect of caffeine on diuresis was very short.
So, if you just drink a cup or two of coffee, you don’t have to worry about calcium deficiency at all.
As for oxalic acid-induced calcium loss, as long as the coffee in some calcium-rich pure milk, will be able to offset.
Vinegar eat too much can make a person lack calcium?
People who make up rumors may think sour food is bad for their health and that vinegar dissolves calcium in bones.
But the opposite is true:
Vinegar can turn insoluble calcium in food into an ionic state, making it easier to absorb.
Vinegar is eaten will be absorbed into the blood, and finally into carbon dioxide and water, directly out of the urine, there is no chance to “dissolve bone.”
In fact, the aged vinegar itself contains a lot of calcium, data show that every 100 grams of aged vinegar contains 125 mg of calcium, this content can be comparable with milk.
In other words, there is no harm in taking a little vinegar to supplement calcium.
Eating coarse grains will lack calcium?
Rumor has it that phytic acid in whole grains can combine with calcium and make the calcium in the food run off, so it is not good to eat.
In fact, only half the point, phytic acid in whole grains will indeed reduce the utilization of calcium, but the advantages of coarse grains are enough to make up for this loss.
Such as black rice, brown rice, millet and other coarse grains are not milled, which contains potassium, magnesium are much higher than the usual eating white rice.
Therefore, eating coarse grains will not make people lack calcium.