What factors cause you to lose nutrients?

　   Excess dietary fiber leads to calcium loss

　　Too much dietary fiber speeds up the passage of food through the intestines and reduces calcium absorption. Studies have shown that if adults switch from eating refined bread, which is low in fiber, to eating coarse bread, which is too high in fiber, and then consume other high-fiber foods, there will be a negative balance in calcium (magnesium, zinc and phosphorus).

　　Binge eating of meat and eggs leads to anemia

　　Most children nowadays like to eat all kinds of meat, but not vegetables and fruits. Parents also believe that as long as their children eat more meat, fish, and eggs rich in iron and zinc, it doesn't matter whether they eat vegetables and fruits. The result is that the child's weight "jumps" upwards, but the test result is often iron deficiency anemia. This is because only lean meat, animal offal, and egg yolk are consumed in the diet. Although the total amount of iron is quite a lot, iron is not easily absorbed by the body due to the lack of vitamin C provided by vegetables, fruits, etc.

　　Calcium-phosphorus imbalance “drives away” calcium

　　An imbalance in the calcium to phosphorus ratio is the culprit that causes people to suffer from calcium deficiency. Under normal circumstances, the calcium to phosphorus ratio in the human body is 2:1. However, in real life, people consume too much carbonated drinks, cola, coffee , hamburgers, pizza, wheat germ, animal liver, French fries and other foods containing a large amount of phosphorus, the phosphorus intake often exceeds calcium by more than 10 times. In this way, too much phosphorus in the diet will desperately "drive" calcium out of the body.

　　Smoking and drinking, nutrition slips away

　　Long-term smoking and drinking will destroy the absorption of vitamins necessary for the human body. Smoking destroys vitamin C in the body – it can be prevented cancer and nutrients for heart disease. Smoking half a pack of cigarettes a day will destroy 25-100 mg of vitamin C in the body. Drinking more than one cocktail a day will deplete vitamins B1, B6 and folic acid in the body. Vitamin B1 deficiency is also quite common among alcoholics.

　　If you supplement calcium but not magnesium, you will regret it after eating it.

　　When people supplement calcium, they only pay attention to supplementing vitamin D, but often do not know that they also need to supplement magnesium. Calcium and magnesium are like twins, always appearing in pairs. When the ratio of calcium to magnesium is 2:1, it is most conducive to the absorption and utilization of calcium. Foods rich in magnesium include nuts (such as almonds, cashews, peanuts, etc.), soybeans, melon seeds (sunflower seeds, pumpkin seeds, etc.), cereals (rye, millet, barley, etc.), seafood (tuna, salmon, mackerel, shrimp, lobster, etc.).