Easy calcium supplement with coffee and two spoonfuls of milk

1. Drink coffee regularly: steal calcium. Too much coffee increases the risk of osteoporosis, and American dietitian Paul believes that caffeine dissolves calcium in bones.

Remedy: take 1500 milligrams of calcium a day and remember to add 1937 milligrams of calcium for every extra cup of coffee. You can add two spoonfuls of milk to each cup of coffee. The most important thing is no more than four cups of coffee a day.

2. Excessive menstruation: iron loss. Excessive menstrual flow will lose a lot of iron, resulting in iron deficiency anemia and fatigue.

Remedy: supplement 18 mg of iron every day. Large amounts of iron are found in beef, fish and pork, as well as small amounts in whole grains, legumes, oats and dark green vegetables. There is a little secret: cooking in an iron pot can also absorb more iron; remember to eat with foods high in vitamin C, such as tomatoes, oranges, oranges, can help the body absorb. Nutrition experts recommend that you should not take iron without authorization. Iron should be taken under the guidance of a doctor.

How to drink coffee easily replenish calcium can drinking coffee supplement calcium

3. Exercise regularly: steal iron, vitamin C and E. When you exercise, you need more iron to help transport oxygen to your muscles. And exercise will also bring pressure to the cells and produce free radicals, so vitamins C and E are needed to help repair.

Remedial measures: iron 18 mg, vitamin C 250 mg, vitamin E 400 IU (international unit). Instead of taking supplements, Bauer suggests getting vitamin C from fruits and vegetables, as well as fiber and phytochemicals that the body needs to help prevent chronic diseases. As for vitamin E in 400IU, Bourgh recommends taking nutritional supplements.

4. Love to drink: steal water-soluble vitamins such as vitamin C, folic acid and B vitamins. Alcohol depletes the body's stored water-soluble vitamins and has long-term complications. Because alcohol can damage the pancreas and increase the risk of breast cancer, it is strongly recommended to drink less.

Remedial measures: supplement at least the recommended daily amount of vitamin C, folic acid, vitamin B1, niacin, vitamin B2, vitamin B6 and vitamin B12. Wilt, author of eat, drink and Health, believes that it is better to eat more beans, fruits and vegetables and whole grains.

5. Antibiotics: destroy beneficial bacteria. Antibiotics kill beneficial bacteria in the digestive and urinary systems, causing the risk of flatulence and urinary tract infections. So when you start using antibiotics, start rebuilding your digestive system with beneficial bacteria.

Remedy: eat a cup of yogurt or a lactic acid bacteria supplement every day.