Did you know? Calcium doesn’t just help build strong bones and teeth. But calcium also helps regulate heart rhythm. helps in metabolism and helps the nervous system function normally Everyone needs to get the right amount of calcium. so that the body’s mechanisms work efficiently
The right amount of calcium for each age
- Young children from birth to 3 years should receive about 200-700 mg of calcium per day.
- Children aged 3-10 years should get about 600-800 mg of calcium per day.
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- Under 40 years old should get 800-1000 mg of calcium per day = 3-4 glasses of milk.
- Age 50 and over should get 1,000-1,200 mg of calcium per day = 4-5 glasses of milk.
- Over 60 years of age and pregnant women Should get 1,200 milligrams of calcium per day = 6-7 glasses of milk
menu rich in calcium Easy to work with, inexpensive
- Kale in Oyster Sauce
Kale is a vegetable that is rich in calcium no less than fresh milk. 100 grams of kale contains up to 245 milligrams of calcium and is also full of fiber that stimulates the excretory system well. But should not add sugar or fish sauce. too much cooking in order to get more benefits than punishment
- Ivy Gourd Soup
Simple menu but many benefits. 100 grams of gourd contains up to 126 milligrams of calcium and also contains fiber and vitamin C. It can be said that it is complete, full, low in calories and good for health. Add minced pork and minced chicken to add carbohydrates. Guarantee that it’s delicious, full, not fat for sure.
- Tofu Clear Soup
If you start to get bored of vegetable dishes may turn to pour hearts for tofu Popular ingredients for health lovers, high protein, low fat, can create a variety of menus. It is especially suitable for the elderly. especially with older women Because in tofu, there are phydoestrogen substances. which is an essential substance for women who have gone through menopause
- Variety of fish dishes, focusing on steamed, boiled, grilled
Fish is another great source of calcium, low in fat, easy to digest, suitable for all ages, especially the elderly. Whether it’s sardine salad Salmon steak, fried gourami, mackerel miang, or small fish All of them are beneficial to the body.
Popular menu items that should not be overlooked. Shrimp paste chili paste Skewered Shrimp Chili Paste or mackerel chili paste are all menus that are rich in calcium Because in only 100 grams of dried shrimp, there is a calcium content of up to 2,305 milligrams ever. Add deliciousness with fresh vegetables. or a little more steamed fish Double the benefits ever.
- almond kernels
Rich in various vitamins antioxidant and also contains good fats that are beneficial to the body But be warned that Should be eaten in moderation, no more than 1 handful per day, or about 24 seeds, avoiding eating salt. Otherwise, high cholesterol may be obtained instead.
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Cheese is a good source of calcium. Contains up to 721 milligrams of calcium per 100 grams. In addition, studies have shown that cheese also contains some bacteria that can inhibit tooth decay. And it also reduces the risk of diabetes by up to 60% ever.
As you already know that “milk” is rich in calcium. and various minerals that are essential to the body Whether it is protein, phosphorus and vitamin D that stimulates the body to absorb calcium. Drinking milk regularly will help the body get calcium from nature. But the best way is to choose to drink fresh milk that does not add flavor. Or choose to consume in a low-fat form. to control the amount of fat and sugar
- soy milk
For those who don’t like cow’s milk or are allergic to cow’s milk, soy milk is another good choice. Because soy milk has calcium content no less than other menus. I guarantee that both will be satisfied and strong for sure.
However, you should choose to eat all foods in the right amount. not too much not too little Eat food from all 5 food groups and exercise regularly along with I guarantee that my health will not be broken for sure.
Thank you information from: Paolo Hospital
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