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To improve the absorption of calcium present in food, it is recommended to exercise, decrease salt consumption, be exposed to the sun in the early morning and combine food well.
These tips can be followed by all people, especially those who suffer from osteoporosis, osteopenia and in the case of a fracture, children, because they are still growing and women during menopause, because at this stage the bones tend to get weaker.
The tips that contribute to the absorption of calcium in the body are:
1. Exercise regularly
Exercises such as running, bodybuilding dance classes, walking and football, contribute to the increase in calcium absorption by the body because the impact of exercises on bones allows for greater absorption of this mineral. In addition, hormonal factors triggered by exercise, also contribute to strengthen bones.
For those who suffer from osteoporosis, the ideal is to be accompanied by a physical education professional because some exercises must be avoided when the bones are already fragile.
2. Decrease salt consumption
Excess salt can cause calcium to be eliminated in the urine and, therefore, when eating a lesser amount of salt in meals, there is a greater absorption of calcium present in food.
To guarantee the flavor of the food, salt can be substituted for aromatic herbs, such as bay leaves, oregano, parsley, chives, ginger and pepper, for example.
3. Stay in the sun in the morning
Sun exposure for about 20 minutes a week, without sunscreen, until 10 am guarantees the increase in vitamin D in the body, an essential substance in the absorption of calcium.
The action of vitamin D is very important for an adequate intestinal absorption of calcium, so it is important to consume foods that contain precursors of vitamin D.
4. Consume calcium-rich foods
Calcium-rich foods such as milk, cheese and yogurt should be eaten daily for breakfast or snacks. At lunch and dinner time it is also important to consume foods rich in calcium from plant sources such as broccoli and caruru leaves, for example.
In addition, you should also eat foods such as fish, eggs and meat as they have vitamin D that increases calcium absorption. See a list of some calcium-rich foods from a variety of sources.
5. Combine food well
Some compounds make it difficult to absorb calcium when they are consumed at the same meal and therefore it is not advisable to eat foods rich in iron, such as red meat, egg yolks and beets at the same meal that contains calcium. Other foods that should not be eaten in the same meal are soy milk, juice and yogurt, seeds, nuts, beans, spinach and sweet potatoes.
In addition, studies show that foods rich in oxalic acids, such as spinach, rui barbel, sweet potatoes and dry beans, and phytic, such as wheat bran, structured cereals or dry grains, have a lower calcium absorption compared to those rich in carbohydrates.
6. Avoid caffeinated drinks
Caffeinated drinks such as coffee, black tea and certain soft drinks have diuretic effects and, therefore, increase the elimination of calcium through the urine, before being absorbed by the body.
Watch the following video and see the nutritionist's tips on how to eat: