Some of the tips that will help you to improve the absorption of calcium in the body, which include catching the sun every day, eating food that are rich in calcium and vitamin D, avoid drinks with caffeine, and to reduce the intake of salt.
In addition to this, it is also advised to practice exercises regularly, such as running, weight lifting, and dancing, as your physical activity increases the absorption of calcium in the bones and prevent the loss of bone density.
With these tips, it can be taken by children or people with osteoporosis or osteopenia, or for women going through menopause, that is, a period during which the body has to a decrease in estrogen, the hormone that helps to increase the absorption and fixation of calcium in the bones.
1. Exercise regularly
Do this exercise regularly, it improves the absorption of calcium because of the impact of the exercises, it allows for a greater absorption and fixation of mineral in a bone.
In addition, the exercise will also prevent the loss of bone mass and improves balance, muscle strength, thereby preventing falls and fractures.
Thus, you are advised to do a physical activity, such as running, dancing, and weight training at least 3 times a week. However, it is important that the exercises are always guided by a medical professional or physical activity, especially in the case of people with osteoporosis.
2. Eat foods rich in vitamin D
Eat foods rich in vitamin D improves the absorption of calcium, as this vitamin is essential for the absorption of this mineral in the gut and maintaining adequate levels of this mineral in the blood.
Some of the foods that are rich in vitamin D, which can then be included in the diet include, cod liver oil, eggs, herring, sardines, and salmon. Here are some other foods that are rich in vitamin D.
3. Reduce the amount of salt and
Although the sodium is important for the functions of the nervous system and the muscles, and the over-consumption of salt, it decreases the absorption of calcium. This is because the excess sodium increases the elimination of calcium by the kidneys.
For this reason, it is advisable to consume for the maximum of 5, which is the equivalent of a teaspoon of salt per day. To avoid a high intake of salt, you can also focus on the use of herbs and seasonings such as bay leaves, dried oregano, parsley, ginger, and black pepper, for example.
4. Eat foods that are rich in calcium
It is Important that you consume every day, the foods that are rich in calcium for improved absorption of this mineral in the body. Some of the foods that are rich in calcium are milk, cheese, sardines, sesame seeds, and flax seeds. Learn about foods that are rich in calcium.
5. Avoid foods high in oxalates and phytates
To improve the absorption of calcium, so you should avoid eating foods that are rich in oxalates and phytates, along with foods rich in calcium. This is because, when these substances are taken in excess, will hinder the absorption of calcium.
Some of the foods that are rich in oxalates and phytates that are spinach, wheat germ, spinach, rhubarb, beets, beans, potatoes, and beans, and brown rice.
6. Catch the sun
Catch the sun, it helps to improve the absorption of calcium, because it would be the best way to get vitamin D into the body, which is a vitamin a is important for the intestinal absorption of calcium.
So, it’s recommended to stay in the sun between 10 am and 15 pm, 2-3 times per week, for 5 to 15 minutes in the case of those with fair skin, and a 30-minute, 1-hour, in the case of a darkly pigmented skin. Here’s the best time, and how to catch the sunset.
7. Avoid smoking
To improve the absorption of calcium, it is recommended to avoid smoking. This is because of the tobacco, it inhibits the production of osteoblasts, which are cells responsible for the production of bone tissue, and the proteins involved in mineralization of the bone.
8. Avoid too much caffeine
The caffeine that is present in foods such as coffee, tea, mate tea and a few drinks, and have diuretic, and, therefore, increases the elimination of calcium in the urine before the end of this mineral to be absorbed into the body.
Consuming small amounts of caffeine, it does not prevent the absorption of calcium. However, excess intake of caffeine can lead to a reduction in the absorption of calcium, especially in those who have a low dietary intake of this mineral.
Therefore, it is recommended that you maintain an adequate daily intake of calcium, and may consume no more than 4 cups (150 ml) of coffee, brewed for a day, for example. Find out the recommended amount of caffeine for the day.
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