Calcium钙

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99% 在骨头里 · 1% 调节心跳与肌肉收缩 · 严格被激素管着

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Calcium
Magnesium
Potassium & Sodium
Phosphorus
Iron
Zinc
+7 on the map

MagnesiumCofactor for hundreds of reactions · greener, less-processed food has more · low = cramps
Vitamin DThe sunshine, hormone-like vitamin
Vitamin K2Sends calcium to bone, keeps it out of arteries

Food

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食物

Calcium content (mg / 100 g) ≠ actual absorption. Look at bioavailability:

Food	Ca content	Absorption rate	Net into body
Milk / yogurt	~120 mg	~32%	~38 mg
Hard cheese (Cheddar)	~720 mg	~32%	~230 mg
Kale, bok choy	~150 mg	~50%	~75 mg
Spinach	~99 mg	~5%	~5 mg (locked by oxalate)
Fortified soy milk	~120 mg	~25%	~30 mg
Sardines (with bones)	~380 mg	~27%	~100 mg
Tofu (calcium-sulfate set)	~350 mg	~31%	~108 mg

Key concepts:

•Oxalate in spinach, amaranth, beet greens, cocoa locks up calcium — 'spinach builds bone' is mostly misinformation•Phytate in raw beans and whole grains also lowers absorption, but soaking / sprouting / fermenting destroys 50–70% of it•Low-lactose or lactose-intolerant people: yogurt + hard cheese (low-lactose) are alternative dairy sources•Dairy-allergic / vegan: calcium-fortified plant milks + calcium-sulfate-set tofu + small fish with bones are the most reliable paths

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本站提供科普与一般性建议，不替代医师诊断或处方；有症状或正在服药请咨询合格医师。 Educational content, not medical advice — consult a clinician for diagnosis or treatment.

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