The best time to bask in the sun to supplement calcium

We all know that regular sun exposure is good for the skin and can promote the body's absorption of calcium, because there are some substances in the sun that can be converted into vitamin D needed by the human body. Sometimes people accumulate too much calcium in their bodies because they eat some nutrients and calcium tablets, but if the vitamin D content is reduced, calcium cannot be absorbed. So when is the best time to sunbathe to supplement calcium?

What foods are good for calcium supplementation?

1. Oats

Among all cereal grains, oats have the highest calcium content, which is 7.5 times that of refined white rice. Although the absorption rate of calcium in oats is not as good as that in milk, it is still beneficial for preventing calcium deficiency. If you cook oats and black sesame seeds together into a delicious porridge, the calcium supplement effect will be better.

2. Sesame paste

Many people may not know the benefits of sesame paste. One spoonful of sesame paste contains about 200 mg of calcium. In fact, sesame paste has many uses in life. It can be used as a sauce for cold dishes and shabu-shabu mutton. It is also used in steamed buns, pancakes, fire-baked bread and other pastries.

3. Vegetables

Many green leafy vegetables are just as effective in supplementing calcium; among them, amaranth and rapeseed contain more calcium than the same weight of milk. In addition, vegetables contain a large amount of mineral elements and vitamin K that help calcium absorption. The calcium absorption rate will be better if vegetables are blanched in boiling water before cooking.

4. Shrimp

Shrimp skin is rich in protein and minerals, especially calcium. The calcium content in 100 grams of shrimp skin is 991 mg. Therefore, it is also known as a "calcium warehouse" and is the best way to supplement calcium for those who are deficient in calcium.

Adding an appropriate amount of dried shrimp to meals, or using dried shrimp to make complementary food for children, can not only supplement calcium, but also increase children's appetite and reduce picky eating.

5. Cheese

Cheese is the calcium champion among dairy products, with 659 mg of calcium in every 100 grams of cheese, and this calcium is easily absorbed by children. Cheese can enhance the body's ability to resist disease, promote metabolism, and is also beneficial to maintaining the stability of intestinal flora. It should be noted that cheese contains a lot of calories and fat, so it must be consumed in moderation.

6. Milk

Considered by the public to be a good calcium supplement, milk only ranks third. However, this cannot hide the fact that milk is rich in nutrients. Milk is the best source of calcium for the human body, and the calcium-phosphorus ratio is very appropriate, which can facilitate calcium absorption. In addition, milk contains a lot of minerals such as iron, zinc, copper, and manganese.

When is the best time to supplement calcium ?

1. 【Morning calcium supplement】 : Taking appropriate amount of calcium supplement between 6 and 9 in the morning can increase the blood calcium concentration and reduce the high risk factors of heart disease, asthma, emphysema and other diseases;

2. [Calcium supplementation after sunbathing] : Vitamin D helps promote calcium absorption. Sunbathing can help the body produce vitamin D. It is also the best time to supplement calcium after sunbathing.

3. 【Calcium supplement after meals】 : Some foods contain calcium. If calcium is supplemented during meals, the body's absorption of calcium will decrease, which will cause waste. Calcium supplement after meals can ensure that calcium is fully utilized;

4. [Calcium supplement before bedtime] : The urinary calcium excreted on an empty stomach after falling asleep at night almost all comes from the loss of bone calcium. Drinking milk before bedtime is the most suitable way to supplement calcium and can also improve sleep.