我们都见过那些鼓励我们喝牛奶来强健骨骼的广告。钙真的是这里的全部功劳——那么我们每天应该摄入多少呢?
Aside from building strong bones, calcium is an important mineral that our body needs for muscle and nerve health, hormone regulation, and blood mobility throughout the body (via National Institutes of Health). Calcium is the most plentiful mineral in our bodies and is mostly stored in our bones and teeth.
除了强健骨骼外，钙是人体肌肉和神经健康、激素调节和全身血液流动(通过美国国立卫生研究院)所需的一种重要矿物质。钙是我们体内最丰富的矿物质，主要储存在骨骼和牙齿中。
Luckily, there's an abundance of calcium sources in our foods. Dairy is a popular source and for good reason — foods like cheese, yogurt, and milk are widely available and chock full of protein, according to Healthline. Can't stomach dairy? Don't worry. Calcium is found in plenty of other foods, too. Some of the top sources are seeds (like sesame and chia), oily fish (like salmon and sardines), beans and lentils, almonds, leafy greens, and fortified cereals.
幸运的是，我们的食物中含有丰富的钙。据Healthline报道，乳制品是一种很受欢迎的食品来源，比如——奶酪、酸奶和牛奶等食品很容易买到，而且富含蛋白质。不能吃牛奶吗?别担心。钙也存在于许多其他食物中。一些主要来源是种子(如芝麻和奇亚籽)、油性鱼类(如鲑鱼和沙丁鱼)、豆类和扁豆、杏仁、绿叶蔬菜和强化谷物。
If you can't get enough calcium from your diet, you can try calcium supplements, like calcium carbonate or calcium citrate (via Mayo Clinic). These are often combined with other minerals and should be taken with caution, as they can interact with different prescription medications.
如果你不能从饮食中获得足够的钙，你可以尝试钙补充剂，如碳酸钙或柠檬酸钙。这些药物通常与其他矿物质结合使用，应谨慎服用，因为它们可能与不同的处方药相互作用。
The amount of calcium you need per day depends on a number of factors, like age, sex, and whether you're pregnant or lactating. According to the National Institutes of Health, adults between 19 and 50 years of age need 1,000 mg of calcium per day. Men over 70 years old should consume 1,200 mg per day, along with women over 50 years old.
你每天需要的钙量取决于许多因素，如年龄、性别以及是否怀孕或哺乳期。根据美国国立卫生研究院的数据，19至50岁的成年人每天需要1000毫克钙。70岁以上的男性和50岁以上的女性每天应摄入1200毫克。
It's important that calcium intake is accompanied by vitamin D, which allows calcium to be absorbed by the body (via Hormone Health Network). Even if you're getting enough calcium, if you're vitamin D deficient, the calcium won't be properly absorbed by the body. Dairy is an excellent source of both calcium and vitamin D.
重要的是，钙的摄入伴随着维生素D，维生素D能促进钙被身体吸收。即使你获得了足够的钙，如果你缺乏维生素D，钙也不会被身体适当吸收。乳制品是钙和维生素D的极好来源。
If you're not getting enough calcium, the bones will release it into the blood, according to the Harvard T.H. Chan School of Public Health. If you're gradually, progressively deficient in calcium, you can develop the precursor to osteoporosis, or bone loss, called osteopenia. If you're seriously deficient, you can develop hypocalcemia, symptoms of which include muscle cramping, numbness in fingers, atypical heart rate, and loss of appetite.
根据哈佛大学陈曾熙公共卫生学院的研究，如果没有获得足够的钙，骨骼会将其释放到血液中。如果逐渐地，逐渐地缺乏钙，可能会发展成骨质疏松症的前兆，或骨质流失，称为骨质减少症。如果严重缺钙，可能会出现低钙血症，症状包括肌肉痉挛、手指麻木、心率不正常和食欲不振。
However, it's also dangerous to get too much calcium, as some studies show that high levels can increase your risk of heart disease and prostate cancer (via National Institutes of Health). It's important not to exceed the upper limits of daily calcium intake to avoid potential adverse effects on your health.
然而，摄入过多的钙也很危险，因为一些研究表明，高水平的钙会增加你患心脏病和前列腺癌的风险。重要的是不要超过每日钙摄入量的上限，以避免对您的健康造成潜在的不利影响。
