How to drink coffee to help supplement calcium

Coffee is one of the most popular beverages for modern urbanites. In addition to refreshing the mind, its bitter taste is also worth savoring. However, drinking too much coffee is harmful to the body. It not only hurts the stomach, but also may cause calcium deficiency and lead to orthopedic diseases if consumed for a long time. Therefore, for coffee lovers, it is best to add a little milk to coffee, which can greatly reduce the harm of coffee. This is because of one word: calcium.

Drinking coffee often may cause calcium deficiency

Experts point out that most of the coffee sold on the market contains caffeine. The caffeine content in a cup of coffee we usually drink is about 50 mg. Since caffeine has a cardiotonic and diuretic effect, drinking it can make people feel refreshed, improve brain activity, eliminate sleepiness and fatigue, increase appetite, and promote digestion. Therefore, for Chinese people who are already calcium deficient, they should pay attention to calcium supplementation when drinking coffee regularly.

A scholar conducted a survey on coffee drinkers and found that 90% of them excreted twice as much calcium in their urine after drinking coffee as before. It has been determined that drinking two cups of coffee will cause a loss of 15 mg of calcium. Therefore, it is generally believed that adults who drink coffee regularly need to supplement 100 mg of calcium every day, or drink at least a cup of milk a day to supplement calcium. In addition to calcium, drinking a lot of coffee may also cause the loss of substances such as potassium, magnesium, and B vitamins.

Coffee with milk to supplement calcium

Many studies have shown that caffeine in coffee has a diuretic effect, which increases the excretion of calcium in urine and promotes the secretion of calcium in the small intestine. The amount of calcium loss is proportional to the amount of caffeine intake. To make up for this shortcoming, do not add sugar every time you drink coffee, but add some milk. Milk is rich in calcium. 200 ml of whole milk contains about 236 mg of calcium, and 200 ml of skim milk contains about 244 mg of calcium.

It should be noted that milk is not the same as the creamer in coffee mate. The latter contains trans fatty acids, which are harmful to the human cardiovascular system, and may also contain sugar.

It is best to add skimmed milk to coffee, which will not add too much calories and can protect the gastric mucosa. At the same time, the calcium in milk can protect bones. In addition, caffeine consumes more B vitamins, so coffee drinkers should also pay attention to eating enough staple food.

The best calcium supplement in spring

20 minutes of sun exposure every day

As we all know, sunbathing can supplement calcium and prevent osteoporosis. Vitamin D3 accounts for more than 90% of the vitamin D content in the human body. The production of vitamin D3 mainly depends on the skin's exposure to ultraviolet rays from the sun, and sunbathing plays a very critical role in the production and conversion of vitamin D and calcium absorption. It takes at least 20 minutes of sunbathing every day to be effective, and you can't sit in the house or sunbathe through the glass. You should open the curtains and windows, or go out to the garden to sunbathe directly. In addition, ladies often apply sunscreen and use parasols, which will affect the effect of sunbathing.

Increase your physical activity

Spring is the season for calcium supplementation, to replenish all that was depleted in winter. In spring, we should increase our physical activity to achieve maximum bone strength. Bones require moderate mechanical load, which mainly comes from muscle contraction and gravity. Weight-bearing exercise such as walking and running can help improve bone strength, while non-weight-bearing exercise such as swimming and cycling is not as effective as weight-bearing exercise and can only improve muscle strength.

In addition, you should eat more foods high in calcium in spring, such as soybeans, bean sprouts, rapeseed, Chinese cabbage, kale, celery, alfalfa, etc. These are calcium-supplementing vegetables that cannot be ignored.