Foods That Best Help You Absorb Calcium

Your body contains more calcium than any other mineral. Of your calcium stores, 99% is found in your bones and teeth. The other 1% is concerned with helping the blood clot and get it to the muscles so they can contract and relax. In addition to that, it helps the brain and body communicate through nerve signals.

By the time you know, if you don’t consume enough calcium to maintain your basic functions, the body will steal the mineral from your bones . And when your bones lose calcium, your risk of osteoporosis and fractures increases.

You need to add calcium back to the body every day, either through calcium supplements or through the foods you eat. As you age, your body becomes less able to absorb calcium, therefore your recommended intake will increase with age. Children require anywhere from 200 milligrams of calcium per day to more than 1,300 milligrams per day during the growth period at puberty. Adults should get about 1,000 milligrams per day, with needs increasing to 1,200 milligrams daily starting at age 51 for women and around age 71 for men.

In addition to consuming foods rich in calcium, there are certain foods that help improve calcium absorption:

List of foods that help calcium absorption

  • Bok Choy or Chinese Cabbage : Bok choy, also known as Chinese cabbage, is rich in vitamin D and an important facilitator in the absorption of calcium. According to Dr. Beth M. Lay, a serving of bok choy provides 158 milligrams of calcium and contributes to 54 percent of calcium absorption. The best way to make bok choy is stir fry.
  • Cauliflower:  A serving of about 150 grams of cauliflower contains 34 milligrams of calcium and contributes to 69 percent of the absorption of calcium. In cauliflower, the greatest amount of calcium is found in the green areas around the head. The best way to prepare this portion of cauliflower is to cook it or add it to a salad.
  • Broccoli:  Broccoli is a good source of calcium and phosphorus. A quantity of 100 grams of broccoli contains 47 milligrams of calcium and helps absorb 53 percent of the calcium. Give the broccoli a quick rinse under water before consuming. The most common way to prepare it would be raw or steamed. More information about  Broccoli: 21 Health and sports benefits, types, calories, recipes and how to consume it .
  • Brussels  sprouts : Brussels sprouts are members of the cabbage family. About 100 grams of Brussels sprouts provides 42 milligrams of calcium and helps 64 percent to absorb it. Choose small solid shoots with green, spot-free leaves. Cooked Brussels sprouts are served well sautéed in olive oil with walnuts and black pepper.
  • Kohlrabi: Kohlrabi  or also known as kohlrabi, must be deep green in color without yellow parts. If eaten raw, the stems can be chopped and added to salads. Steamed kohlrabi can be cut into small pieces, sprinkled with salt, and cooked with very little water. An amount of 100 gr of this food, provides 24 milligrams of calcium and helps a lot in the absorption process.
  • Kale or Kale:  A medium serving of kale contains 94 milligrams of calcium and helps absorb 59 percent of it. The best way to prepare kale is to wash the leaves under cold water to remove dirt and sand. Both the leaves and stems of kale can be eaten. This vegetable can be sautéed, cooked or eaten raw.
  • Turnip  greens : The best turnips have green leaves and are devoid of spots. Clean the turnip greens like spinach and cook them sautéed or cooked southern style with beans and cornbread. About 100 grams of turnip greens provides 190 milligrams of calcium and helps 52 percent of calcium absorption.

Calcium allies

Apart from what has already been mentioned, you can take into account other sources that favor the calcium absorption process .

Vitamin D

Also called “the sunshine vitamin,” vitamin D is calcium’s best friend. When your body detects calcium, a hormone sends a message to your kidneys to activate vitamin D. At that point, vitamin D to take over the mineral. It helps move calcium through the intestines so that it can be absorbed, and it starts its circulation which was blocked in the bones. You should get 600 IU of vitamin D a day (800 IU if you are over 71 years old) from the sun, supplements or foods such as eggs, fatty fish, cheese or fortified milk and cereals.

More information about:

Skimmed milk

You don’t need to increase your milk intake to get more calcium. This is because the calcium in milk is separated from the fat. This means that skim milk actually has a higher concentration of calcium than whole milk, because the part that does not contain calcium – the fat – has been removed. So you can go for skim or fat-free milk to get more calcium for less money .

More information about  Milk: Contraindications, Benefits and Types

Magnesium

Helps the body absorb calcium. Your body uses magnesium as a co-factor in more than 300 biochemical reactions to function properly. It plays an important role in digestion when it comes to absorbing it. To maintain adequate levels of magnesium in the body, women need 320 mg per day, while men need approximately 420 mg.

You can find magnesium in products such as vegetables, fruits, nuts or in specific supplementation.

Here you can read more information about  Magnesium: Essential mineral for health

Fruits and vegetables

As we have already seen before, consuming a diet full of fruits and vegetables is a good choice since, in addition to being highly beneficial, it also increases the absorption of calcium. When your body digests and metabolizes fruits and vegetables, it produces bicarbonate, which contributes to no loss of calcium.

We also recommend that you read The 10 Fruits Richest in Calcium

Calcium enemies

On the other hand, we are going to tell you a series of foods and minerals that you should avoid consuming, since these could negatively influence when absorbing the much appreciated calcium .

Caffeine

For some, their morning latte may be the only calcium they consume in a day. But the caffeine in coffee could cost you 2-3 milligrams of calcium. It is true that they are not many milligrams, but if we add; A few cups of coffee here, a caffeinated soda there, a tea in the evening. Especially if you are at risk for bone loss, you should consider cutting back on caffeine.

Alcohol

To absorb calcium, you know you need vitamin D. To take vitamin D can work efficiently, your liver has to convert it to its active form. Unfortunately, drinking alcohol can interfere with this process. It is not clear how much alcohol is needed to affect calcium levels in the body, but moderating it is the best option. But if even knowing this you decide to consume it, you should opt for options such as beer or wine.

Oxalate

Although spinach is high in calcium, it is also high in oxalate, which is a type of acid found naturally in many fruits and vegetables. When eaten with calcium-rich foods, oxalate can affect the body’s ability to absorb calcium. That is why milk and dairy products often tend to be better sources from which to obtain calcium than vegetables such as spinach.

Phytite

Another type of plant acid that can reduce calcium absorption is phytate. It appears in whole grain products, as well as beans, seeds, and nuts. This acid can bind with calcium and make it harder for the body to digest and absorb it.

Sodium and Protein

Foods that contain high levels of sodium or protein can prevent your body from absorbing as much calcium as it should. Instead, calcium exits through the urine, and the body compensates for it by absorbing it from the bones. Postmenopausal women can especially benefit from adding potassium to their diet to counteract this effect.

Fiber

Like sodium and protein, fiber is necessary for your body. But because it can speed up digestion and bind calcium in the digestive tract, soluble fiber can directly affect its absorption. People on a high fiber diet or people with diabetes should talk to their doctor about enriching their diet with foods that help or supplement them to make sure they are getting the necessary dose of calcium.

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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