A recent article in Singapore’s “Lianhe Zaobao†pointed out that eating more foods with high animal protein content, such as meat, can easily lead to the loss of human calcium and thus osteoporosis. Many people are very puzzled by this: Does high-protein foods not contain calcium, and how can it cause calcium loss?
Protein intake causes calcium loss
Walter Williams, a professor of nutrition at Harvard University, also confirmed that the greater the intake of animal protein, the greater the chance of calcium excretion. Modern people's daily diet has too much protein intake. The foods containing animal proteins are mainly chickens, ducks, fish, pigs, cattle, mutton and other meats, and the protein content of cooked meats will be as high as 60%. Therefore, if one eats about 100 grams of meat a day, the amount of protein ingested has reached about 60 grams. The normal protein requirement is 1 gram per kilogram body weight, that is, an adult's daily intake is preferably less than 100-150 grams.
In addition, a high animal protein diet can easily cause calcium deficiency. Experiments have shown that the intake of 80 grams of animal protein a day will result in the loss of 37 milligrams of calcium; when the intake of protein is increased to 240 grams per day, the total amount of calcium lost will still be reached even with an additional 1400 milligrams of calcium. More than 100 milligrams per day. This shows that calcium supplementation does not prevent bone loss caused by a high-protein diet.
Acid-base balance is the main reason
Why does high protein intake cause calcium loss? First of all, when sulfur-containing animal proteins enter the body, they cause the blood to exhibit an acidic reaction, forcing the body to extract calcium from the bone to balance the acidic blood.
Second, red meat (pork, mutton, beef, etc.) contains a large amount of phosphate, which binds to calcium in the digestive tract, thereby reducing the body's absorption of calcium.
Third, calcium in foods exists mainly in the form of compounds that, after digestion, become free calcium that can be absorbed by the small intestine. Red meat has a very high content of saturated fatty acids, which binds to calcium in the gastrointestinal tract and forms insoluble fat, which reduces the rate of calcium absorption.
Calcium can be used in many ways
Calcium supplementation is the basis for a balanced diet. In addition to eating meat, there are many ways. To eat milk, beans and their products, as well as a variety of seeds, sesame, shrimp, kelp, etc., these foods are also very rich in calcium, and the absorption rate in the human body is relatively high. In addition, when eating meat products, it is best not to choose those more salty cooked food. The sodium content of these foods is high. When sodium is excreted through the kidneys, it will also take away some calcium and cause calcium loss.
Protein intake causes calcium loss
Walter Williams, a professor of nutrition at Harvard University, also confirmed that the greater the intake of animal protein, the greater the chance of calcium excretion. Modern people's daily diet has too much protein intake. The foods containing animal proteins are mainly chickens, ducks, fish, pigs, cattle, mutton and other meats, and the protein content of cooked meats will be as high as 60%. Therefore, if one eats about 100 grams of meat a day, the amount of protein ingested has reached about 60 grams. The normal protein requirement is 1 gram per kilogram body weight, that is, an adult's daily intake is preferably less than 100-150 grams.
In addition, a high animal protein diet can easily cause calcium deficiency. Experiments have shown that the intake of 80 grams of animal protein a day will result in the loss of 37 milligrams of calcium; when the intake of protein is increased to 240 grams per day, the total amount of calcium lost will still be reached even with an additional 1400 milligrams of calcium. More than 100 milligrams per day. This shows that calcium supplementation does not prevent bone loss caused by a high-protein diet.
Acid-base balance is the main reason
Why does high protein intake cause calcium loss? First of all, when sulfur-containing animal proteins enter the body, they cause the blood to exhibit an acidic reaction, forcing the body to extract calcium from the bone to balance the acidic blood.
Second, red meat (pork, mutton, beef, etc.) contains a large amount of phosphate, which binds to calcium in the digestive tract, thereby reducing the body's absorption of calcium.
Third, calcium in foods exists mainly in the form of compounds that, after digestion, become free calcium that can be absorbed by the small intestine. Red meat has a very high content of saturated fatty acids, which binds to calcium in the gastrointestinal tract and forms insoluble fat, which reduces the rate of calcium absorption.
Calcium can be used in many ways
Calcium supplementation is the basis for a balanced diet. In addition to eating meat, there are many ways. To eat milk, beans and their products, as well as a variety of seeds, sesame, shrimp, kelp, etc., these foods are also very rich in calcium, and the absorption rate in the human body is relatively high. In addition, when eating meat products, it is best not to choose those more salty cooked food. The sodium content of these foods is high. When sodium is excreted through the kidneys, it will also take away some calcium and cause calcium loss.
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