Girls should take more calcium after menarche!

　　You can supplement calcium by eating more calcium-rich foods, such as dried shrimps, milk, soy products and shellfish. In addition, adding an appropriate amount of edible bone meal to the meal has a very high absorption rate and is very effective in supplementing calcium.

　　In addition, the secretion of estrogen has a great relationship with the absorption and utilization of calcium. Therefore, the supply of raw materials for synthesizing estrogen should be ensured, such as protein, linoleic acid, B vitamins and vitamin E, etc. Foods rich in protein include meat, soy products, fish and eggs. Foods containing a lot of linoleic acid and vitamin E include sunflower oil, sesame oil, rapeseed oil, etc. Foods containing a large amount of B vitamins include liver, cereals, germs, etc.

　　At the same time, you should also eat foods containing a lot of vitamin C and pantothenic acid, such as fresh fruits. Also do outdoor activities frequently and bask in the sun. Calcium must be absorbed and utilized in the presence of vitamin D, so you must also eat foods rich in vitamin D, such as butter, cod liver oil, etc.