To improve the absorption of calcium present in foods ensuring strong bones it is recommended to exercise, decrease salt intake and be exposed to the sun early in the morning. These tips should be followed especially by those who suffer from osteoporosis, osteopenia and in case of fracture, but it is also indicated for children because they are still in the growth phase and for women during menopause, because at this stage the bones tend to become weaker.
To ensure strong bones not only increase the consumption of calcium-rich foods the solution is to follow the following tips:
1. Exercise regularly
Exercises such as running, weight training and soccer classes increase calcium uptake by the body because the impact on the bones allows a greater absorption of this mineral. For those who already have osteoporosis it is good to be accompanied by a physical education professional because some exercises should be avoided when the bones are already brittle.
2. Decrease salt intake
Salt can cause calcium to be eliminated through the urine and therefore, by ingesting less salt in meals, there is a greater absorption of the calcium present in food. To ensure the taste of the food choose to substitute the herbs for salt such as bay leaves, oregano, parsley, chives, ginger and pepper, for example.
3. Stay in the morning sun
Sun exposure for 20 minutes a week, without sunscreen until 10 o'clock in the morning ensures the increase of vitamin D in the body, a substance essential in the absorption of calcium.
4. Consume foods rich in calcium of animal and vegetable origin
Calcium-rich foods such as milk, cheese and yogurt should be eaten daily for breakfast or snacks, but at lunch and dinner it is also important to consume calcium-rich foods of plant origin such as broccoli and caruru leaves. In addition they must also eat foods like fish, egg and meat because they have vitamin D that increases the absorption of calcium. Here's a list of some calcium-rich foods from a variety of sources: Foods rich in calcium.
5. Combine food well
Some compounds make it difficult to absorb calcium when consumed in the same meal, so it is not advised to eat iron-rich foods such as red meat, egg yolk, and beets in the same calcium-containing meal. Other foods that should also not be consumed in the same meal are milk, soy juice and yogurt, seeds, nuts, beans, spinach and sweet potatoes.
In addition a high fiber diet prepares the intestine to better absorb calcium so a high fiber snack with foods like All Bran is a good tip before a meal that contains sardines and broccoli for example. See more examples of fiber-rich foods.
See nutritionist tips on how to feed yourself:
To ensure the amount of calcium your body needs, see:
- How to make a calcium-rich diet to ensure strong bones
- Calcium and Vitamin D Supplement
