Fresh milk, yogurt, and yogurt, which one is the "calcium leader"?

Have you taken calcium supplement today? According to data from the National Health Administration, up to 90% of Chinese people have insufficient calcium intake. If this continues for a long time, they may face high blood pressure, osteoporosis, and even an increased risk of colon cancer. If you want to supplement calcium, drinking milk, yogurt or yogurt has always been considered one of the quickest and easiest ways. However, which of these three has a better calcium content? What should people with lactose intolerance do? Nutritionists tell you everything!

Not just preventing osteoporosis! Eating enough calcium can also reduce the risk of colon cancer!

Chen Ruozhen, a nutritionist at Daqian General Hospital, said that calcium accounts for 40% of the total minerals in the human body. It is used by various cells through blood circulation to strengthen various physiological functions. Calcium is an important mineral for the formation of bones and teeth. 99% of the calcium in the human body is used for this purpose, and the other 1% helps the conduction of nerve cells, maintains normal heartbeat, participates in blood coagulation and controls blood pressure. Other studies have shown that calcium and dairy products can prevent colon cancer.

According to the "Revised Seventh Edition of the Dietary Reference Intakes for Chinese People", the average daily calcium intake for adults is 1000 mg, and the maximum should not exceed 2500 mg. If calcium intake is deficient for a long time or seriously, rickets and osteoporosis may occur. Mild symptoms include muscle cramps, nervous excitement, difficulty in blood clotting, and easy bleeding.

It is also a high-calcium food! Fresh milk, yogurt, or cheese, which one has more calcium?

Faced with the problem of the general public not getting enough calcium, many nutrition experts have compiled a so-called "high-calcium food list" to encourage the public to give priority to its intake. Among them, "milk and dairy products" are definitely on the list and are at the top of the list! However, if we dig deeper, which one has a higher calcium content among fresh milk, yogurt and yogurt?

Nutritionist Chen Ruozhen said that generally speaking, the calcium content of dairy products is related to the raw milk content used. The higher the raw milk ratio, the higher the calcium content. Since fresh milk is made from 100% raw milk, it has a higher calcium quality. On average, every 100 ml of fresh milk contains 100 mg of calcium, followed by yogurt with 96 to 100 mg. Yogurt is slightly inferior, with only about 90 mg . Yogurt and yogurt are both "fermented milk". They are made from various raw milks, inoculated with active lactic acid bacteria and fermented to produce dairy products with special flavors.

As for the popular fresh cheese, its main ingredients are water, fresh milk, whole milk powder, maltose, sucrose, coconut oil, emulsifier, gelatin or vegetable gum, etc. The calcium content is equivalent to that of "yogurt", but it does not contain lactic acid bacteria ingredients.

Not just calcium! Rich in vitamin B2, it can prevent angular cheilitis

Is calcium the only nutritional advantage of fresh milk and dairy products? Of course not! Nutritionist Chen Ruozhen said that fresh milk and dairy products are also rich in vitamin B2 (riboflavin). Vitamin B2 is involved in the energy metabolism of the three major nutrients and is one of the important vitamins necessary for energy production. If children are severely deficient in vitamin B2, it will cause growth retardation, and a mild deficiency will cause chapped lips and inflammation of the corners of the mouth.

In addition to calcium supplementation, fresh milk also provides the three major nutrients needed by the body every day: carbohydrates, protein and fat. A 240 ml cup of low-fat fresh milk has 120 calories, 8 grams of protein, 4 grams of fat and 12 grams of carbohydrates. The protein in it is the main component of muscles, organs and hormones, and has the physiological function of building, repairing tissues and regulating physiological functions. Therefore, the Chinese Dietary Guidelines recommend consuming 1.5 to 2 cups of low-fat dairy products every day.

Drink fresh milk and you will have diarrhea! Lactose intolerance can be avoided by eating yogurt or yogurt

Compared to fresh milk, yogurt and yogurt are products fermented by active lactic acid bacteria. Active lactic acid bacteria are probiotics. Supplementing with probiotics helps increase intestinal probiotics and reduce the number of Helicobacter pylori in the stomach, thereby maintaining the normal physiological function of the gastrointestinal tract.

In addition, people with lactose intolerance are prone to diarrhea after drinking fresh milk because they lack the lactase that breaks down lactose in their bodies. If they drink fermented yogurt or yogurt instead, most of the lactose is broken down into lactic acid during the fermentation process, which has less impact on the stomach and intestines and can reduce symptoms of gastrointestinal discomfort.

When using fresh milk and dairy products to supplement calcium, choose original flavor and no added sugar products

Nutritionist Chen Ruozhen reminds that when choosing commercially available fresh milk and dairy products, in addition to knowing the expiration date on the packaging, you can also pay attention to the raw milk content on the product label and the calcium content on the nutrition label. Try to avoid purchasing ingredients containing fresh cream or creamer (trans fatty acids). Give priority to original flavors, no added sugar, no sucrose or fructose, no artificial colors and no flavors to reduce the intake of food additives and refined sugars.

Especially for yogurt and yogurt products, the Tung Foundation once found that many businesses often add a lot of sugar to balance the sour taste of fermentation in order to cater to consumers' tastes. Therefore, consumers should keep their eyes open when making comparisons to avoid calcium or probiotic supplements turning into fat supplements.

【Health Tips】:

Calcium supplementation is important, but if you think "the more the better", be careful of side effects. Milder symptoms include constipation and poor absorption of some minerals (such as iron and zinc). Long-term excessive intake will also increase the risk of kidney stones. In addition, in severe cases, it will cause high blood calcium, which may cause kidney damage. For people who take calcium tablets, the upper limit of calcium supplement intake is 2500 mg per day, and the dosage should not be too high.