seems to be an eternal topic for Chinese people. However, with the popularity of calcium products, there are more people with osteoporosis. What makes the calcium in our bones run away? Nowadays, there are many opinions about “calcium loss” on the Internet. In this issue, I will interpret them one by one.
rumor 1: eating more salt will cause calcium loss?
really. Sodium intake is closely related to urinary calcium excretion. For every 2300 mg of sodium excreted by the kidney (equivalent to 6 g of salt), 40-60 mg of calcium is lost at the same time. Some studies on hypertension also suggest that high sodium intake is not only a factor that increases hypertension, but also promotes calcium loss and increases the risk of kidney stones. The average salt intake of Chinese residents (more than 9g / D) is far higher than the World Health Organization (who) recommended value (5g / D). In some northern areas, even as high as 12-18g / day, the calcium intake (close to 400 mg) is only half of the recommended value (800 mg). The problem of bone calcium loss caused by excessive sodium intake can not be ignored It’s not empty talk.
rumor 2: soybean products are better for bone health than meat?
really. When evaluating the contribution of food protein to calcium supplement, the index of “calcium / protein” may be used. Soybean products are an important source of dietary calcium for Chinese with low dairy intake. Although meat food is rich in protein, the calcium content is generally very low. For example, the calcium content of beef is only 23 mg / 100 g. The content of calcium in soybean products is as high as 191 mg / 100 g, which is much higher than that in meat products. Make tofu, but also add brine or gypsum, can increase the content of calcium and magnesium. Moreover, the magnesium, vitamin K and soybean isoflavones in soybean can effectively improve the utilization rate of calcium and reduce the risk of calcium loss.
rumor 3: dairy products are more calcium deficient?
is fake. Comparing the results of Chinese and Western studies, we can find that there is no clear correlation between the intake of dairy products and bone mineral density in western countries where the basic intake of calcium has been very high. However, in terms of the actual situation in China, increasing calcium from dairy products is conducive to improving bone health. If we can increase the efficient use of milk calcium, and increase the intake of dairy products from 0 to 250 g per day (calculated by milk), we can not only increase the intake of protein and saturated fat, but also improve the peak bone density of Chinese people. The so-called protein in dairy products promotes calcium loss, which has been denied by the Research Institute.
rumor 4: will vegetarian diet reduce calcium loss?
is fake. The study found that vegetarian diet does not mean that urinary calcium loss must be lower than that of meat eaters. If vegetarians eat refined grains, the calcium content is very low, and the intake of potassium and magnesium is insufficient, the utilization rate of calcium in food will be reduced. If vegetarians do not pay attention to nutritional balance, lack of high-quality protein supply, less outdoor activities and do not pay attention to vitamin D supplementation, the bioavailability of calcium will be reduced. Some human studies have found that the urinary calcium loss of vegetarians is not lower than that of omnivores.
rumor 5: eating more fruits can reduce calcium loss?
really. Epidemiological studies have shown that people who eat more fruits in the diet have higher bone mineral density and lower risk of fracture at the same level of calorie and protein intake. Researchers believe that fruits are rich in potassium, which may help reduce urinary calcium excretion, and vitamin C is also one of the factors to promote calcium absorption. It is beneficial to eat more fruits, because the fruit itself contains less calcium without reducing the intake of bean products, dairy products and green leafy vegetables, so it can not replace the main food source of calcium.
rumor 6: drinking coffee can make people osteoporosis?
is fake. Coffee made from cocoa beans is a good source of potassium, oxalic acid and caffeine. Potassium can reduce calcium loss, oxalic acid can reduce calcium absorption rate, caffeine can increase urinary calcium loss. Caffeine has diuretic effect only for a short time. Drinking a small amount of coffee does not cause a significant increase in urinary calcium loss. Caffeine in each cup of coffee increases calcium loss by an average of 2-3 mg. If pure milk is added to coffee, it is more than enough to make up for the calcium loss caused by caffeine and oxalic acid.
rumor No.7: how jealous will lead to bone calcium dissolution and loss?
is fake. There may be two sources of this rumor: one is that “acid constitution” holds that all sour food is not conducive to health; the other is that vinegar can dissolve calcium carbonate precipitation, which means vinegar will dissolve bone calcium. In fact, vinegar can help people with less gastric acid turn insoluble calcium into ionic state, which is conducive to calcium absorption. And the aged vinegar itself contains high calcium (according to the food composition table data, 125 mg / 100 g, comparable to milk). It has also been found that the use of acetate and bicarbonate in the diet can significantly reduce the loss of urinary calcium. Eat less salt, eat more vinegar, to improve the utilization of calcium is helpful. ▲