Calcium-rich diet: how to do it and menu

To follow a diet rich in calcium, it is important to consume foods of animal origin daily, such as sardines, milk, cheese and yogurt, or of vegetable origin, such as almonds, sesame seeds and flaxseed.

In addition to diet, to improve calcium absorption, it is also recommended to practice physical activities, such as running, walking, dancing and weight training. This is because physical exercise promotes the absorption of calcium by the body.

Calcium is an important mineral for the formation and maintenance of bone health and muscle strength, preventing situations such as osteopenia, osteoporosis, falls and fractures. See all the health benefits of calcium.

How to eat a diet rich in calcium

Some tips for following a calcium-rich diet are:

1. Consume foods rich in calcium

Consume foods rich in calcium daily, including those of animal origin such as sardines, yogurt, milk, oysters and cheese; or those of vegetable origin, such as almonds, flaxseed. Discover other foods rich in calcium.

2. Eat foods rich in vitamin D

Vitamin D is an essential nutrient for the absorption of calcium in the intestine, promoting the maintenance of bone health. Therefore, it is recommended to consume foods such as salmon, herring and eggs daily. Check out a list of foods rich in vitamin D.

3. Avoid excessive salt consumption

Excessive consumption of salt in your diet favors the elimination of calcium through the kidneys and a decrease in this mineral in the body. Therefore, it is recommended to consume a maximum of 5g, which is equivalent to a teaspoon of salt per day.

Other tips to avoid high salt consumption are to use aromatic herbs and natural condiments, and avoid eating ready-made seasonings and preserved foods.

4. Avoid foods rich in oxalates and phytates

Oxalates and phytates are substances present in some foods and which, when consumed in excess, bind to calcium, preventing its absorption. Therefore, it is important to avoid eating foods rich in calcium along with foods rich in oxalates and phytates, such as coffee, black tea, spinach, beetroot, cocoa powder and beans.

However, it is possible to reduce the oxalate and phytate content of foods with some simple measures, such as grinding and cooking the food, or leaving legumes to soak in water for 12 hours and then discarding the water before cooking. Find out how to reduce the amount of oxalate in foods.

See nutritionist Tatiana Zanin for other tips for a calcium-rich diet:

Calcium-rich diet menu

The following table contains an example of a 3-day menu of the calcium-rich diet:

This menu is just a model, where the quantities and types of food vary depending on the person’s preferences and health status. Therefore, it is advisable to consult a nutritionist to carry out a complete clinical assessment and plan a diet according to individual needs.

Tips to improve calcium absorption

Some tips to improve calcium absorption are:

• Practice physical exercise regularly, such as running, weight training, calisthenics, pilates and dancing. This is because these physical activities improve the absorption of calcium in the body;
• Avoid the consumption of alcoholic beverages, as they reduce bone mass;
• Get 15 to 30 minutes of sunlight daily, to increase the production of vitamin D by the body. See how to sunbathe to produce vitamin D.

Furthermore, it is also recommended to avoid smoking, because tobacco interferes with the absorption of calcium in the intestine.