What effects do vitamins, protein, water, sugar, fat and inorganic salts have on human body?

There are two forms of carbohydrates we eat:

Monocarbohydrates (sucrose, glucose and fructose from sugar, corn syrup or fruit)

Complex carbohydrates (mainly from "high carbon water" foods, such as rice, bread, potatoes, spaghetti and noodles)

Main functions:

When the human body needs to consume energy, carbohydrates will be converted into energy first.

If carbohydrate intake is insufficient, the human body will look for other energy sources, such as protein in muscle tissue. However, protein is not the best source of energy.

Carbohydrates can also protect muscles and help regulate blood sugar concentration, so that all cells can get the energy they need.

Every cell has carbohydrates, the content of which is 2%- 10%, mainly in the form of glycolipid, glycoprotein and proteoglycan, which are distributed in meninges, organelle membranes, cytoplasm and intercellular substance.

Glucose is an important nutrient for maintaining normal brain function. When the blood sugar concentration drops, the brain tissue may be damaged due to lack of energy, resulting in dysfunction, dizziness, palpitation, cold sweat and even coma.

Glycoproteins and proteoglycans in carbohydrates have lubricating effects. In addition, it can control the permeability of meninges. It is also the precursor of some synthetic biomacromolecules, such as purine, pyrimidine and cholesterol.

Regulate fat metabolism

Provide dietary fiber

Food source:

There are two forms of carbohydrates: monosaccharide and polysaccharide, both of which are composed of monosaccharides. The difference lies in how many monosaccharides are contained and how these monosaccharides are connected together.

Monosaccharide is a kind of sugar that can instantly replenish energy, but it usually has no nutritional value. These carbohydrates include sweets, sweets and soft drinks.

Polysaccharides release energy slowly and usually contain dietary fiber. This "healthier" carbohydrate includes bread, pasta, rice, potatoes, cereals and beans.

Intake:

The heat generated by carbohydrates accounts for 45-60% of the total heat.

Studies have shown that adults should consume at least120-125g of carbohydrates every day to meet the basic needs of the human body.

Importance:

If you eat too much carbohydrates, but you don't take too much exercise, or you don't take part in exercise at all, the excess carbohydrates will be converted into fat and stored in your body-which may lead to weight gain or other health problems.

protein

The role of protein in balanced nutrition

Protein is an essential nutrient. Protein molecules are like a long chain with many links. These chains represent amino acids (components of protein), which are essential for cell regulation, growth and repair.

Protein participates in every cell and all important parts of the body. Protein accounts for 16.3% of human body weight, that is, an adult weighing 60kg has about 9.8kg of protein in his body. There are many kinds of protein in human body, with different properties and functions, but they are all composed of more than 20 kinds of amino acids in different proportions, which are constantly metabolized and updated in the body. The ingested protein is digested and decomposed into amino acids in the body, which is mainly used to recombine into human protein according to a certain proportion after absorption. At the same time, the new protein is constantly metabolized and always in a dynamic balance. Therefore, the quality and quantity of food protein and the proportion of various amino acids are all related to the amount of protein synthesized by the human body, especially the growth and development of teenagers, the prenatal and postnatal care of pregnant women and the health and longevity of the elderly, which are closely related to the amount of protein in the diet.

Main functions:

Building human body and repairing human tissues: The human body relies on protein to form new cells, maintain tissues and regulate cell functions.

About a part of protein ingested by human body every day will be converted into enzymes. Enzyme is a special "working protein", which can adjust the speed of biochemical reactions in human body, so that human body can carry out various instructions, such as digesting food, synthesizing and splitting molecules, and forming new cells and chemicals. In order to achieve these functions, enzymes usually need the assistance of specific vitamins and minerals.

Maintain normal metabolism and transport of various substances in the body. Carrier protein is very important for maintaining normal life activities of human body. Can carry all kinds of substances in the body. For example, hemoglobin transports oxygen, lipoprotein transports fat, and receptors and transporters on cell membranes.

Maintain the balance of osmotic pressure and body fluids in the body.

Maintain the acid-base balance of body fluids.

Immune cells and immune proteins: there are white blood cells, lymphocytes, macrophages, antibodies (immunoglobulins), complements, interferons, etc.

It constitutes neurotransmitters such as acetylcholine and serotonin. Maintain the normal functions of the nervous system: taste, vision and memory.

Collagen: It accounts for 65,438+0/3 of the protein of the body, generates connective tissue and forms the bones of the body. Such as bones, blood vessels and ligaments. , determine the elasticity of the skin and protect the brain (a large part of brain cells are collagen cells, forming a blood-brain barrier to protect the brain)

Can help lower cholesterol levels.

Provide heat energy.

In order to form all the protein needed by human body, * * * needs 22 different amino acids. Nine of them are essential for human body: lysine, methionine, leucine, isoleucine, threonine, valine, tryptophan and phenylalanine. (Histidine is also an essential amino acid for babies), that is, they cannot be synthesized by the human body and must be obtained from food.

Another 13 amino acids can be produced by human body from fats, carbohydrates and other amino acids. Therefore, these amino acids are considered as non-essential amino acids.

Food source:

Meat, poultry, fish, eggs, cheese, nuts, beans and soybeans.

Soak black beans, red beans, white beans and soybeans, add millet and black rice and cook.

Stir with a blender after cooking. This is a food containing eight essential amino acids. Easier to absorb after stirring]

Consumption:

Protein may have taken too much. The quality of protein needed to keep healthy varies from person to person.

Healthy adult men or women need about 0.8 grams of protein per kilogram (2.2 pounds) on average.

With the increase of age, the efficiency of synthesizing new protein will decrease, and the muscle mass (protein tissue) will also shrink, while the fat content will remain unchanged or even increase. This is why muscles seem to "turn into fat" in old age.

Babies, teenagers, pregnant women, the wounded and athletes usually need to consume more protein every day.

Importance:

When the human body is in some diseases, it is difficult to fully digest and utilize protein. This will cause waste to accumulate in different parts of the human body.

fat

The role of fat in balanced nutrition;

Fat is a necessary substance to maintain a healthy body. It can generate energy, form cells, transport oxygen, promote blood coagulation, and produce a very active hormone-like substance called prostaglandin.

Fat is divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. The human body itself can produce monounsaturated acids and saturated fatty acids. Polyunsaturated fats or essential fatty acids cannot be produced in the human body and must be taken from the diet.

Among food fats, monounsaturated fatty acid is oleic acid, and polyunsaturated fatty acid is linoleic acid, linolenic acid and arachidonic acid. The human body cannot synthesize linoleic acid and linolenic acid, so it must be supplemented from the diet. According to the position and function of double bonds, polyunsaturated fatty acids are divided into ω-6 series and ω-3 series. Linoleic acid and arachidonic acid belong to ω-6 series, while linolenic acid, DAH and EPA belong to ω-3 series.

Main functions:

Most of the fat is stored in human fat cells, and a small part is stored in other cells of human body such as plasma.

Fat can protect the human body, reduce the influence of external factors on important organs, and can be converted into energy.

Fat is beneficial to the formation of new cells and plays a vital role in maintaining the normal development of the brain and nerve function.

Maintain the relative fluidity of cell membrane and ensure the normal physiological function of cells.

Esterifying cholesterol, reducing cholesterol and triglycerides in blood.

It is the precursor of prostaglandin and thromboxane synthesized by human body.

Fat is also necessary to carry and help absorb fat-soluble vitamins, such as vitamins A, D, E and K and carotenoids.

Reducing blood viscosity is good for blood microcirculation.

Improve the activity of brain cells and enhance memory and thinking ability.

Excess and deficiency of unsaturated fatty acids:

When unsaturated fatty acids are insufficient, it is easy to produce the following diseases:

The increase of low-density lipoprotein and low-density cholesterol in blood leads to atherosclerosis and cardiovascular and cerebrovascular diseases.

Omega-3 unsaturated fatty acids are important nutrients in the brain and cranial nerves. Insufficient intake will affect memory and thinking ability, affect the intellectual development of infants, and produce Alzheimer's disease in the elderly.

Food source:

The calorie density of fat (1g = 9 calories) is twice that of carbohydrate or protein (1g = 4 calories). Although olive oil and rapeseed oil are good for health, they are also high in calories (1 spoon = 120 calories). In addition, many processed foods and fast food are also high in fat, especially saturated fat.

Polyunsaturated fats exist in olive oil and rapeseed oil.

Saturated fat exists in animal products, such as butter, cheese, whole milk, ice cream, cream and fat, and some vegetable oils (coconut oil, palm oil and palm kernel oil).

Polyunsaturated fats exist in safflower seed oil, sunflower seed oil, corn oil and soybean oil.

Consumption ceiling:

Carbohydrate heat production accounts for 45-60% of total heat.

The total fat intake should be controlled between 20% and 35% of the calories of all foods, and most of them should come from foods rich in polyunsaturated fatty acids and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

The calorie intake of saturated fat should be less than 10% of the total calorie intake.

The daily intake of cholesterol should be less than 300 mg.

Eat as little trans fatty acids as possible. All packaged foods containing "partially hydrogenated vegetable oil", "hydrogenated vegetable oil" or "shortening" may contain trans fats.

Importance:

All healthy people need to eat a certain amount of fat in their diet to maintain various functions of the human body. Long-term intake of large amounts of fat may cause health hazards.

Generally speaking, healthy adults should not consume more than 30% of the total calories from foods with high fat content. Among these 30%, the calorie intake from foods with high saturated fat content should not exceed 10%.

Too much diet will interfere with the synthesis of growth factors, cytoplasm and lipoprotein, especially too much ω-6 series unsaturated fatty acids will interfere with the utilization of ω-3 unsaturated fatty acids, which is easy to induce tumors.

vitamin A

The role of vitamin A in balanced nutrition

Vitamin A is a fat-soluble vitamin, which is mainly stored in the liver. There are two forms of vitamin A:

Retinol exists in animal products.

β -carotene can be converted into vitamin A by human body.

strong function

Vitamin A is necessary to maintain healthy skin, vision, growth and regeneration. It has many important functions:

β -carotene is an effective antioxidant, which can neutralize free radicals-molecules that damage healthy cells, and may also increase the risk of accelerated aging and/or health hazards.

Vitamin A can promote the strong growth of teeth and bones.

Fat is beneficial to the formation of new cells and plays a vital role in maintaining the normal development of the brain and nerve function.

Vitamin A is a necessary substance to form rhodopsin, which is a pigment that can make people see things clearly in dark light.

Vitamin A deficiency is common in heat malnutrition (emaciation or malignant malnutrition) in protein, mainly because of insufficient diet, but also because of defective storage and transportation of vitamin A..

Vitamin a deficiency symptoms

Growth retardation

Reproductive function declines, bone growth is poor, and growth and development are hindered.

Dark adaptation damage and night blindness: decreased sensitivity to low light, dark adaptation disorder, and severe night blindness.

Conjunctiva and keratoxerosis

Dry eye and keratomalacia

Epithelial keratinization of lung, gastrointestinal tract and urethra

Susceptibility to infection increases and sometimes even death.

Hyperkeratosis of common skin hair follicles

Epithelial drying, proliferation and decomposition

food source

Vitamin A is found in liver, cod liver oil, carrots and sweet potatoes.

Retinol exists in meat, fish, eggs and dairy products.

β -carotene exists in citrus and yellow fruits, vegetables and dark green leafy foods.

meaning

When relying on food as a source of intake, please note that vitamin A and beta-carotene will be destroyed when heated.

Vitamin b

Vitamin B in Balanced Nutrition

Studies have proved that it is actually a group of compounds with different structures, so its members have independent names, such as vitamin B 1, and vitamin B is called generic, sometimes called vitamin B family, vitamin B heterozygote or vitamin B complex.

Each vitamin B has its own characteristics and plays a unique biological role. As a group, these nutrients have many similarities, so they are usually regarded as a whole.

Vitamin B is a water-soluble vitamin.

strong function

Vitamin B can help the human body to use energy, which is necessary for carbohydrate, protein and fat metabolism. Maintain and improve the health of epithelial tissues, such as epithelial tissues of eyes and mucosal tissues of digestive tract. Severe deficiency will lead to visual fatigue, corneal congestion, angular stomatitis and so on.

Poor fat metabolism can cause seborrheic dermatitis, acne and acne, and vitamin B supplementation has a good effect.

As a coenzyme, vitamin B can accelerate the biological and chemical reactions in the human body.

Thiamine, riboflavin, nicotinic acid, pantothenic acid and biotin in vitamin B can help regulate the energy release of carbohydrates, fats and protein.

Vitamin B3 constitutes the coenzyme of dehydrogenase in the body and plays an important role in the metabolism of carbohydrate, protein and fat. When it is seriously deficient, it will cause pathological changes of nerves, skin and digestive tract, which is called leprosy, also known as stereoscopic disease, and manifested as dermatitis, diarrhea and dementia.

Vitamin B6 helps some enzymes metabolize amino acids.

Folic acid and vitamin B 12 are helpful for cell development and maturation, especially for cells with short life and rapid renewal, such as red blood cells and cells in the inner wall of gastrointestinal tract.

It is a key substance in the process of sugar metabolism. The muscles and nerves of the body need energy mainly provided by sugar, so they are the most vulnerable. Vitamin B is sufficient and nerve cells are full of vitality, which can relieve anxiety and tension and increase the tolerance to noise. On the contrary, it will lead to a decline in the ability to cope with stress and even cause neuritis.

Cardiac function is affected by pyruvate and lactate deposition.

Insufficient gastrointestinal energy, weak peristalsis, weakened digestive function, constipation.

Vitamin B 1 is also called anti-beriberi vitamin, which can cause beriberi in severe cases.

Lack of vitamin B leads to gastrointestinal peristalsis and poor secretion of digestive juice, resulting in indigestion, constipation, bad breath and strange smell in stool.

Help body tissues use oxygen, promote oxygen acquisition of skin, nails and hair tissues, and eliminate or improve dandruff.

Relieve alcohol, nicotine and other toxins, relieve headache and migraine, and protect the liver.

The deficiency of vitamin B 1 1 and vitamin B 12 will affect the synthesis of thymine and purine. , and cause DNA synthesis disorder. Eventually, the nucleus of red blood cells is immature, resulting in invalid red blood cells, which is megaloblastic anemia.

If folic acid is lacking in the first three months of pregnancy, it will lead to fetal neural tube malformation, thus increasing the incidence of schizencephaly and anencephaly.

food source

Whole grains (wheat, oats and rye), liver, green leafy vegetables, meat, poultry, fish, eggs, nuts, beans, yeast, cucumber, wax gourd, mushrooms, sunflower seeds, walnuts, sesame seeds, coix seed, whole wheat bread, lean meat, garlic, seaweed, milk, soybean milk, green vegetables, germ and cheese.

Excessive processing will lead to the loss of most vitamin B in grains. 〕

meaning

Each vitamin B has different safety and dose coefficient:

Vitamin B 1: It is easily damaged by drinking and caffeine, or by stress and smoking. It may be beneficial for pregnant women to eat more vitamin B 1.

Vitamin B2: Use of oral contraceptives and regular exercise and drinking will reduce absorption or utilization. Vegetarians and the elderly may benefit from taking a little more vitamin B2.

Nicotinic acid (nicotinic acid): People who exercise regularly, take oral contraceptives or have a stressful life may need to eat more.

Vitamin B6: Pregnant or lactating women, people who take birth control pills or hormone replacement therapy, and people who often use antibiotics may need to eat more. People who drink, smoke or have insufficient intake of protein should also take vitamin B6.

Folic acid: Older people and pregnant women, as well as people who drink alcohol or are prone to heart disease, may need to take more.

Vitamin B 12: Strict vegetarians, pregnant and/or lactating women, and people who drink or smoke may need to increase their intake.

Biotin: Pregnant women and people who use antibiotics for a long time may need to increase their intake.

Pantothenic acid: Older people and people who take oral contraceptives, as well as people who smoke or drink alcohol or coffee, may need to take more.

vitamin C

The role of vitamin C in balanced nutrition

Vitamin c is also called ascorbic acid. It is considered to be an effective antioxidant in human body. Vitamin C is a water-soluble vitamin, which is necessary for human body, but it is easily lost from human body, so it is very important to ensure adequate intake every day.

strong function

Vitamin C participates in a large number of biological reaction processes, which is very important for keeping healthy.

It can promote the formation of collagen in human body, and collagen is a protein to keep skin, joints and bones strong, which is beneficial to the faster healing of tissue wounds.

Vitamin c has a certain effect on the recovery of human wounds.

Vitamin c can improve the phagocytosis of white blood cells. So as to enhance human immunity.

Enhance the chemotaxis and deformability of neutrophils and improve their bactericidal ability.

Promote the generation of lymphocytes and improve the body's ability to identify and kill foreign cells and malignant cells.

Participate in the synthesis of immunoglobulin.

Protect cells, detoxify and protect liver. In human life activities, it is very important to ensure the integrity and normal metabolism of cells.

Promote the metabolism of tyrosine and tryptophan in amino acids and prolong the life of the body.

Improve the utilization rate of iron, calcium and folic acid.

Improve the metabolism of fat and lipids, especially cholesterol, and prevent cardiovascular diseases.

Prevent arteriosclerosis. It can promote the excretion of cholesterol, prevent cholesterol from depositing on the inner wall of arteries, and even dissolve the deposited atherosclerotic plaques.

Promote the growth of teeth and bones and prevent gum bleeding.

Enhance the body's ability to resist pressure, emergency and immunity to the external environment.

Treat anemia. It can reduce trivalent iron which is difficult to be absorbed and utilized into ferrous iron, promote the absorption of iron by meridians, improve the utilization rate of iron by liver, and help to treat iron deficiency anemia.

Cancer prevention. Rich collagen helps to prevent cancer cells from spreading; The antioxidant effect of vitamin C can resist the damage of free radicals to cells and prevent cell variation. Prevent nitrite and secondary amine from forming strong carcinogen nitrosamine.

Promote the production of interferon, interfere with the transcription of virus mRNA, and inhibit the proliferation of virus.

Protect other antioxidants, such as vitamin A, vitamin E and unsaturated fatty acids, and prevent free radicals from harming the human body.

food source

Red currant, green pepper, mango, orange, cabbage, tomato, guava, strawberry, carambola, papaya, orange, cantaloupe, yellow-green vegetables, lemon, kiwi, kale, grapefruit, orange, cherry, red pepper, yellow pepper and potato.

Boiling, boiling, heating and light will reduce the content of vitamin C in food sources.

Once vegetables are cut, they begin to lose vitamin C.

β -carotene exists in citrus and yellow fruits, vegetables and dark green leafy foods.

meaning

Smokers, regular drinkers, people who often receive medication, and people who often suffer from stress, taking vitamin C in moderation or a little more than the daily recommended amount is beneficial to health.

Don't soak vegetables and fruits in water for a long time, because vitamin C is a water-soluble vitamin.

Vegetables should not be cooked for a long time to avoid destroying vitamins.

Fruits that can be eaten with skin should be eaten with skin, because skin contains more vitamins A, E and C than pulp. Of course, fruits must be washed with vegetable washing agent to avoid poisoning by ingesting pesticides and chemicals.

cypridopathy

The role of vitamin D in balanced nutrition

When the skin is exposed to the sun, the human body can produce vitamin D. It also exists in animal food.

The difference between vitamin D and other vitamins is that the human body can produce it by itself in the sun.

When it is active, it can be considered as a hormone. Vitamin D can regulate blood calcium balance through endocrine system.

strong function

Vitamin D is essential for the growth of healthy bones and teeth. Without vitamin d, the human body will not be able to form or maintain strong bones.

Vitamin D is a fat-soluble vitamin, which can affect the absorption of calcium, which is an important substance to promote bone development and blood coagulation.

Regulate calcium and phosphorus metabolism in vivo and maintain blood calcium and phosphorus levels.

If the supply of vitamin D in the human body is small, the calcium absorbed from food will also decrease, so the human body has to obtain calcium from bones to maintain the blood calcium concentration.

Vitamin D is a sterol derivative, which has the function of anti-rickets.

food source

Cod liver oil, herring, mackerel, sardines, salmon, margarine, tuna and cheddar cheese.

Recommended consumption

0.0005 to 0.0 1 mg

meaning

People who completely avoid sunlight (or receive little natural light), the elderly, vegetarians, pregnant women and lactating women are good for their health.

Taking too much vitamin D can cause acute poisoning.

Researchers estimate that long-term daily intake of 0.025 grams of vitamin D is harmful to human body.

The possible consequences are nausea, headache, kidney calculi, muscular atrophy, arthritis, arteriosclerosis and hypertension.

tocopherol

The role of vitamin E in balanced nutrition

Vitamin E is an important antioxidant, especially beneficial to heart health and vascular health. It's also good for the skin. Fat-soluble vitamin E can only be stored in the human body for a short time, so it needs to be taken regularly.

strong function

Vitamin E is an effective antioxidant, which can help reduce the influence of free radicals, which may damage cells and accelerate the signs of aging.

Has anti-aging and anticancer effects.

Vitamin E can resist the invasion of free radicals and prevent myocardial infarction caused by cancer.

A large intake of vitamin E can reduce the incidence of atherosclerosis.

Vitamin E helps to maintain a healthy immune system.

Vitamin E is one of the important protective factors for hepatocyte growth. Vitamin E has a protective effect on acute liver injury and a delaying effect on chronic liver fibrosis.

Vitamin E is very important for producing energy from food and maintaining the health of various functions.

Promote men to produce viable sperm.

Insufficient supply of vitamin E makes both men and women infertile. In severe cases, muscle atrophy and nerve numbness will occur.

Insufficient supply of vitamin E can cause various mental retardation or emotional disorders.

food source

Wheat germ oil, sunflower seed oil, sunflower seed, cottonseed oil, corn oil, soybean oil, sesame oil, almonds, pine nuts, peas, peanut butter, sweet potatoes, asparagus, spinach, eggs, butter and avocado.

The food source of vitamin E is easily destroyed by heat treatment (deep frying in hot oil) and oxidation process.

Recommended consumption

Women need 12 mg.

meaning

When vitamin E is taken with proper vitamin C and selenium, its absorption capacity will be improved. When iron intake is high, its absorption capacity will decrease. Pregnant and lactating women, people taking oral contraceptives and people with heart disease risk factors may need to take more vitamin E.

Vitamin E is easily destroyed by ultraviolet rays, so it should be kept in a brown bottle.

Vitamin k

The role of vitamin K in balanced nutrition

Food contains vitamin K, which can also be produced by bacteria in the intestine. K stands for the Danish word "koagulation", which means coagulation or solidification.

strong function

Vitamin K is a group of chemicals, which can be used by human body to produce coagulation substances in plasma. This is protein, which plays a major role in blood coagulation.

Prevent internal bleeding and hemorrhoids

Reduce bleeding during physiological period.

Vitamin K is also an essential substance that affects the formation of bone and kidney tissues.

Lack of symptoms

Hemorrhagic diseases of newborn, such as hematemesis, intestinal bleeding, umbilical cord bleeding and foreskin bleeding.

Abnormal coagulation in adults leads to nosebleeds, hematuria, gastrorrhagia and blood stasis.

Insufficient thrombosis is characterized by prolonged coagulation time and subcutaneous bleeding.

Chronic enteritis in children

Tropical dysentery

food source

Broccoli, cabbage, kale, lettuce, spinach and turnip leaves, alfalfa, cauliflower, peas, coriander, seaweed, cheese, cheese, yogurt, eggs, fish, roe, yolk, cream, butter, soybean oil, meat, milk, fruits, nuts, vegetable liver and cereals.

There is also a kind of bacteria in the human intestine, which can continuously produce vitamin K for the human body.

Recommended intake

Infant (0- 1 year) 10-20 micrograms

Children and adolescents (1-1year) 1 1-60 micrograms.

1 1 age and above 50- 100 micrograms

Adult 70- 140 μ g

meaning

Vitamin K can be produced in the stomach and widely exists in food.

Lack of this vitamin is very rare.

But newborns are prone to vitamin K deficiency.

Pregnant women and lactating women should avoid taking a lot of vitamin K.

Vitamin K is chemically stable, resistant to heat and acid, but easily decomposed by alkali and ultraviolet rays.

calcium (Ca)

The role of calcium in balanced nutrition

Minerals in our body account for about 5% of our body weight, and calcium accounts for about 2% of our body weight. Most of the calcium in the body is distributed in bones and teeth, accounting for about 99% of the total technetium, and the rest 1% is distributed in blood, interstitial fluid and soft tissue.

The well-known function of calcium is to help form strong bones and teeth.

strong function

Most calcium in food can be directly used by teeth and bones to form and strengthen teeth and bones.

Calcium is also used by all parts of the human body to help muscle contraction, promote blood coagulation, conduct nerve excitement, maintain heart beating and maintain immune system function.

If the intake of calcium is too small, the human body will take the calcium it needs from the bones. This may cause the bones to become thinner and more brittle.

Calcium is a natural sedative which can reduce the excitability of nerve cells.

Strengthen the conduction function of the nervous system. Calcium contributes to the production and release of neurotransmitters.

Maintain the normal excitement of muscles and nerves.

Reduce (regulate) the permeability of cells and capillaries.

Promote the activity of various enzymes in the body. Calcium is also an activator of enzymes.

Maintain acid-base balance.

Participate in the blood coagulation process.

be deficient in calcium

Reduce the elasticity and toughness of soft tissue. The skin lacks elasticity and looks slack and aging; The lens of the eye lacks elasticity and is prone to myopia and presbyopia; Blood vessels are inelastic and easy to harden.

Causes nervous migraine (10%-20% female), irritability and insomnia.

It can cause night terrors, night crying and night sweats in babies.

It can also induce ADHD in children.

When the blood calcium is lower than 70mg/L, the excitability of neuromuscular increases and convulsions occur.

Irritable bowel syndrome, dysmenorrhea in girls and calcium deficiency are important reasons.

Calcium deficiency can easily lead to allergies and edema.

When calcium is deficient, the secretion of glandular cells is weakened.

The manifestations of calcium deficiency in different age groups are:

Children-night terrors, night crying, irritability, night sweats, anorexia, skull, rickets, skeletal dysplasia, low immunity and easy infection.

Teenagers-leg weakness, cramps, poor sports performance, fatigue, irritability, inattention, partial eclipse, anorexia, tooth decay, tooth dysplasia, and susceptibility to colds and allergies.

Young adults-often burnout, fatigue, cramps, back pain, colds and allergies.

Pregnant women-calf spasm, backache, joint pain, edema, pregnancy-induced hypertension, etc.

Middle-aged and elderly people-backache, calf spasm, osteoporosis and hyperosteogeny, osteomalacia, various fractures, hypertension, cardiovascular and cerebrovascular diseases, coronary heart disease, diabetes, stones, tumors, etc.

food source

Milk and dairy products, cheese, small fish with bones, tofu, lobster sauce, dark green vegetables, beans, eggs, shrimp skin and snails.

Calcium in plant foods usually exists in the form of compounds and is not easily absorbed by the human body.

It is estimated that the actual absorption rate of calcium in food is 20%-40%.

meaning

People need to get enough calcium all their lives, especially when the bones are growing in childhood and adolescence. When you get older, your bones will become thinner and more brittle, and you should also ensure that you take in the right amount of calcium.