Note the proportion of calcium and magnesium in the human body. Calcium and magnesium are like twin brothers, and they always appear in pairs. The ratio of calcium to magnesium is 2:1, which is the most favorable for calcium absorption and utilization. Foods containing more magnesium include: nuts (such as almonds, cashews, and peanuts), soybeans, melon seeds (sunflower seeds, pumpkin seeds), grains (especially rye, millet, and barley), and seafood (tuna, mackerel, Shrimp, lobster).
The absorption rate of calcium in acidic conditions is relatively high, and citric acid, vitamin C, some amino acids and lactic acid are favorable for calcium absorption. These factors can make the pH of the intestine fall to a level that favors the absorption of calcium. In particular, lactic acid produced by lactose fermentation can be combined with calcium into soluble calcium salts to achieve calcium absorption in the intestine.
Note the ratio of phosphorus and calcium in bone. The imbalance of calcium and phosphorus will affect the absorption and utilization of calcium. In particular, the lack of phosphorus can lead to the loss of bone calcium, causing a reduction in bone calcium. For this reason, we can eat moderately phosphorus-containing foods such as meat, liver, and eggs in our daily diets to ensure the normal ratio of phosphorus and calcium in the human body. We must pay attention to appropriate ratios and avoid partial eclipse, otherwise it will be counterproductive.
Supplemental active vitamin D3. It has been determined that the body's active vitamin D3 affects calcium absorption and utilization. Therefore, we need to supplement the active vitamin D3 at the same time as calcium supplementation. The methods are: on the one hand, it is more sun-bathing, increase the vitamin D3 content in the body, on the other hand, we must pay attention to eat foods rich in vitamin D, such as egg yolk, eel, sardines ( Canned), animal liver and so on.