You need to know these "calcium" concepts! Are you doing the right thing in giving your child "calcium supplements"?

In order to help children grow taller, "calcium supplementation" is definitely the top priority for every family. Speaking of "calcium supplementation", we have to mention several common "misunderstandings" in daily life:

Is the child calcium deficient?

If parents want to know whether their children are calcium deficient, they really need to spend some patience and time.

According to the updated pediatric bone health guidelines by the Nutrition Committee of the Foreign Pediatric Society: From the time they start to walk to 3 years old, infants need 700 mg of calcium per day, which should be increased to 1000 mg per day for those aged 4 to 8 years old, and to 1300 mg per day for those aged 9 to 18 years old.

The dietary guidelines for Chinese residents (2013 edition) stipulate that the daily calcium intake for adults is 800 mg, and for middle-aged and elderly people is 1000 mg. Excluding the calcium in the three meals a day, this is the amount of calcium we need to supplement.

Studies have shown that it is safe to consume 1,350 mg of calcium per day through diet, but total calcium intake exceeding 2,000 mg per day can cause health hazards and create disease risks.

What does it mean when a child is truly calcium deficient?

In fact, the symptoms of calcium deficiency in children are not obvious. What we need to worry about is "hypocalcemia".

If a child is calcium deficient for a long time, especially when the blood calcium concentration is lower than 1.8mmol/L, the child will be diagnosed with hypocalcemia. Symptoms such as hand and foot cramps and whole body spasms may occur.

In this case, you need to go to the hospital for diagnosis and follow the doctor's advice for treatment. You cannot buy supplements privately to solve the problem.

Can bone soup and fish soup supplement calcium?

When it comes to calcium supplementation, many people think of drinking bone soup.

Experts remind: Calcium in bones is difficult to dissolve, bone soup does not contain much calcium but a lot of fat. The so-called white soup is emulsified fat and has no special value.

Feeding children with “high calcium snacks”?

Some "high-calcium snacks" such as cheese sticks almost always use the gimmick of "calcium supplementation" and claim that the calcium content is very high. However, the nutrition of a food cannot be judged by only a specific nutrient, but also by other ingredients and calories.

However, cheese sticks have much more calories and fat than milk, but less protein.

Too many calories and fat can cause children to become obese and can also increase their risk of heart disease, high blood pressure and diabetes in adulthood.

Is calcium supplementation really just “calcium supplementation”?

Calcium supplementation is not a process of supplementing a single nutrient element. It will be helpful for children to supplement calcium by combining it with some elements that are conducive to calcium absorption .

1

Vitamin D and calcium are the "Haier brothers" in the nutrition world. Supplementing vitamin D can promote calcium absorption. The food sources of vitamin D are very limited, and the daily intake is not much. Sunbathing can supplement vitamin D.

2

Calcium is present and absorbed, but once it reaches the blood vessels, it has no idea where to go. It has no idea which bone is lacking calcium. Some may find the right place and become bone cells and "build" into the bones, some may become stones, and some may wander around doing nothing and finally regenerate. How can it be deposited in the bones? This requires a magical nutrient - vitamin K. Vitamin K is a member of the vitamin family. It has many functions, one of which is to "introduce calcium into the bones", that is, to guide the calcium in the blood to be accurately deposited on the bones.

3

There are many other nutrients involved, such as potassium , which acts as a "bodyguard" to reduce the excretion of calcium by the kidneys, and magnesium, which plays a synergistic role in deposition.

Magnesium deficiency can lead to reduced calcium absorption in some parts of the intestines. Calcium supplementation may sometimes cause constipation. Appropriate magnesium supplementation can help maintain stable intestinal function and enhance the absorption of calcium and other nutrients.

It is not enough to just supplement calcium. If you are not careful in your daily life, it will also lead to "calcium loss".

Be sure to pay attention to the following 4 bad habits that lead to calcium loss :

⏩Too much salt means loss

The chemical composition of table salt is sodium chloride, and sodium has a mechanism of "the more you eat, the more you excrete" in the body. The metabolism of sodium also increases the loss of calcium invisibly.

It has been observed that for every 300 mg of sodium excreted, 20 to 30 mg of calcium is excreted at the same time. Therefore, salt intake must be controlled in order to supplement calcium.

⏩Carbonated beverages containing phosphoric acid

Phosphoric acid can form insoluble calcium phosphate with calcium, thus affecting calcium absorption. Therefore, you should drink less carbonated drinks containing phosphoric acid.

⏩Lack of exercise

Lack of exercise is not conducive to bone deposition and will increase bone loss. In order to supplement calcium effectively, you should exercise regularly and moderately.

⏩Almost no sun exposure

Sun exposure can promote the synthesis of vitamin D, so children should be given enough sun exposure time every day.

In addition to drinking milk to supplement calcium in daily life, the following foods are also rich in calcium and should be given to children more often.

The calcium content of 100 grams of tofu can reach 164 mg, but the calories are low. Tofu also contains protein which is beneficial for muscle building.

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100 grams of fresh salmon contains 200 mg of calcium and is rich in omega-3 fatty acids, which can reduce inflammation and benefit heart health. The vitamin D in salmon also helps the body absorb calcium.

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The protein and calcium content in oats is the highest among cereals, and it is rich in dietary fiber, which helps digestion, lowers blood lipids, and protects the intestines. If you cook oats with milk, you can also increase your calcium intake.

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100 grams of sardines contains about 435 mg of calcium, and is also rich in omega-3 fatty acids and vitamin D. It is recommended to eat sardines with green leafy vegetables such as spinach, mushrooms, onions and tomatoes.

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The calcium content in cheese can be 7 to 8 times that of fresh milk. It can be eaten with blueberries, pears, oranges, and adding some almonds to achieve a better calcium supplement effect.

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Dark green leafy vegetables such as green vegetables and radish tops are rich in calcium. Every 100 grams of red radish tops contains 350 mg of calcium, which ranks at the top in calcium content. Green leafy vegetables are better when eaten with salmon or sardines, cheese, tofu, etc.

The calcium content in amaranth is very high. In the case of the same weight, the calcium content is higher than that of milk! Compared with other high-calcium vegetables, the calcium content of amaranth is 3 times that of spinach and 2 times that of Chinese cabbage.

Parents should note: Because oxalic acid affects calcium absorption, vegetables with high oxalic acid content, such as amaranth and spinach, should be blanched in boiling water for 20 seconds before cooking to remove most of the oxalic acid.

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Shrimp skin is at the top of the list. Every 100 grams of shrimp skin contains 991 mg of calcium, which is 6 times that of tofu and 10 times that of milk! It is known as a "natural calcium storehouse".

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The calcium content of sesame is 620mg/100g, ranking second. After being ground into sesame paste, it is easier to digest and absorb, and is often used in cooking.