Eating calcium-rich foods? Here's how to absorb it better
What's the story
Calcium is an essential mineral that plays a critical role in maintaining bone health, muscle function, and nerve signaling.
However, eating calcium-rich foods is only half the battle. Ensuring your body can absorb and use calcium efficiently is equally crucial.
This article delves into five dietary tips to boost your body's calcium absorption, helping you get the most out of your diet.
Vitamin D boost
Include vitamin D in your diet
Vitamin D is crucial for calcium absorption.
Without adequate vitamin D, your body can't absorb the calcium you ingest through food or supplements.
Foods high in vitamin D include fortified dairy products, mushrooms, fortified plant-based milk, millets, and cereals.
Getting 10 to 15 minutes of sunlight several times a week can also increase your vitamin D levels, helping your body absorb calcium more efficiently.
Sodium watch
Limit sodium intake
High salt intake can lead to increased calcium excretion in the urine.
In other words, even if you're consuming enough calcium, a high-salt diet can prevent your body from properly absorbing and retaining this crucial mineral.
One should avoid processed and canned foods as they contain a lot of sodium.
For optimal calcium absorption, aim for less than 2,300 milligrams of sodium per day.
Protein balance
Balance your protein intake
While protein is vital for our health, consuming too much of it can interfere with calcium absorption.
A high-protein diet can lead to the excretion of more calcium in your urine.
Striking a balance is key. You should consume enough protein, but make sure you're also getting enough calcium, either through calcium-rich foods or supplements, to make up for any loss.
Spread it out
Consume calcium-rich foods throughout the day
The body can absorb small amounts of calcium more efficiently than large doses at once.
So, instead of consuming all your daily calcium needs in one meal, you should spread it out over the day with smaller portions of dairy products like milk or yogurt; green leafy vegetables such as kale and broccoli; almonds; and fortified foods.
Inhibitors watch
Be mindful of oxalates and phytates
Certain plant-based foods are high in compounds called oxalates and phytates, which can bind to calcium and reduce its absorption if consumed alongside high-calcium foods or supplements.
Spinach, rhubarb, beans, and whole grains are some of the culprits, but don't skip these nutritious options entirely!
Instead, strategize your meals by enjoying them separately from your high-calcium items or opt for low-oxalate alternatives like kale or broccoli for your veggie fix.