“To improve calcium absorption in foods, it is recommended to exercise, reduce salt intake, expose yourself to the sun early in the morning and combine food well.
This advice can be followed by all people, especially those with osteoporosis, osteopenia and in case of fracture, children, because they are still growing and women during menopause, because at this stage the bones tend to weaken.
Tips that help absorb calcium in the body include
Exercises such as running, strength training, walking and football contribute to increased calcium absorption by the body because the impact of exercises on the bones allows greater absorption of this mineral. In addition, hormonal factors caused by exercise also help strengthen bones.
For people with osteoporosis, it is ideal to be accompanied by a physical education professional because some exercises should be avoided when the bones are already fragile.
Excess salt can lead to calcium removal in the urine, and therefore, when less salt is ingested in meals, more calcium absorption occurs in food.
To ensure the taste of food, salt can be replaced with aromatic herbs, such as bay leaves, oregano, parsley, chives, ginger and pepper, for example.
Sun exposure of about 20 minutes a week, without sunscreen, until 10 a.m. ensures an increase in vitamin D in the body, a key substance for calcium absorption.
The action of vitamin D is very important for the proper intestinal absorption of calcium, so it is important to consume foods that contain vitamin D precursors.
Calcium-rich foods such as milk, cheese and yogurt should be consumed daily at breakfast or in snacks. At lunchtime, it is also important to eat calcium-rich foods 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 contain vitamin D that increases calcium absorption. View a list of certain calcium-rich foods from a variety of sources.
Some compounds make it difficult to absorb calcium when consumed in the same meal, so it is not advisable to eat iron-rich foods, such as red meats, egg yolk and beetroot in the same calcium-containing meal. Other foods that should not be consumed 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 chins, sweet and dried beans, and phytic foods, such as wheat bran, structured cereals, or dried cereals, have less calcium absorption than carbohydrate-rich ones.
Caffeinated beverages such as coffee, black tea and some soft drinks have diuretic effects and therefore increase the removal of calcium through urine before being absorbed by the body.
Watch the video below and learn the nutritionist’s tips on how to eat: