Shrimp skin is a high calcium food, with a calcium content of up to 991 milligrams per 100 grams, which is 1.6 times that of white sesame, 1.9 times that of black sesame, and 9.5 times that of milk. So, can we say that shrimp skin is the "king" of calcium supplements? Actually, it's not the case. Specifically, first of all, supplementing calcium not only depends on the amount of calcium in the food, but also on the calcium absorption rate. Although shrimp skin has a high calcium content, its calcium content is mainly complex calcium, which is difficult for teeth and gastrointestinal tract to fully grind and is not easily absorbed by the human body. Most of the calcium will be discharged from the body with food residue. Secondly, the shrimp skin is very dry and light. The amount used in daily cooking is also very small, and the relatively high calcium content is useless. Thirdly, although shrimp skin contains high calcium, its sodium content is also high. Even with reduced salt shrimp skin, it can reach a sodium content of 1900 milligrams per 100 grams of shrimp skin, equivalent to about 4 grams of table salt. Eating too much shrimp skin can actually affect physical health, leading to hypernatremia and triggering hypertension. In addition, shrimp skin also contains nitrite and is not recommended for long-term consumption in large quantities. So, the question is, who is the "strong one" in the calcium supplementation circle? Milk and dairy products: Ensure a daily intake of over 300 milliliters of milk based on a balanced diet. Dairy products (such as yogurt and cheese) are also good calcium supplements. Green vegetables: The calcium content and absorption rate of each vegetable vary. For example, rapeseed, Shanghai greens, and kale are good calcium supplement vegetables, while some vegetables (such as spinach) have a calcium content of up to 135 milligrams per 100 grams, but their absorption rate is not satisfactory. Tofu: Like vegetables, the calcium supplementation performance of soy products is also uneven. The calcium content of 100 grams of old tofu is about 138 milligrams, and the calcium absorption rate can reach 90%, making it a good choice for calcium supplementation. It can be seen that while the calcium content in food is important, its absorption rate and other factors that promote calcium absorption are also very important. Vitamin D, lactose, protein, and an appropriate calcium phosphorus ratio can promote calcium absorption; However, oxalic acid (high content such as spinach, water spinach, and amaranth), high-fat diet, and certain drugs (tetracycline, heparin) can inhibit calcium absorption. (Lai Xin She)
Edit：Xiong Dafei Responsible editor：Li Xiang
Source：WHB
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