5 steps to improve calcium absorption
Calcium is the mineral found in greatest abundance in the body. It is essential in childhood and adolescence for proper growth and for good bone health throughout life. Therefore, consuming adequate amounts of this mineral is essential for proper physical development and has optimal health.
Here are 5 steps to improve calcium absorption, and so you can maximize every ounce of calcium you consume daily.
1. Calcium intake
First, to maintain a good absorption of calcium, be sure to consume adequate amounts of this mineral, either through food or supplements, taking into account characteristics such as sex, age and height.
Anyway, is considered adequate intake of 1000 milligrams of calcium per day for adults. This amount may be higher depending on each particular case, as during pregnancy, or in men over 70 and women over 50 years.
Note also that for every calcium intake we do, our body will absorb only between 15 and 20% for adults, while children up to 60% advantage of calcium intake.
2. Choosing a good calcium supplement
When choosing a supplement to improve our levels of calcium, will get better results if we choose the product that contains a lower percentage of elemental calcium.
Although it sounds contradictory, calcium absorption is facilitated and is more profitable when the elemental calcium from a supplement is low. Therefore, it is advisable to use calcium citrate instead of calcium carbonate supplements.
3. Eat foods with calcium several times a day
Divide calcium intake during the day is another way to improve absorption; it is not the same consume the recommended 1000 milligrams of calcium at one time, to divide that amount into several portions, as they could be 500 milligrams of calcium per morning, and 500 milligrams in the evening or night.
4. Foods rich in calcium
This point is pretty obvious, but it is worth to emphasize, because if we do not consume foods rich in calcium, we can hardly acquire the necessary amounts of this mineral for our body.
Some recommended sources can be yogurt, with 415 milligrams of calcium per 250 grams, or orange juice with 380 mg per 180 grams. But you can also avail yourself of the milk and dairy products like cheese and curd, as well as spinach, salmon and sardines.
5. Avoid foods calcium inhibitors
But just as there are foods rich in calcium, there are those that limit mineral absorption by our body. It is therefore desirable to avoid seeds, nuts, legumes and whole grain fiber. Also some soy may be inhibitors of calcium, as the chocolate and coffee.
Reducing the intake of these foods, or deleting the duration of your diet to absorb calcium, managed to make this process easier and more beneficial. But remember to check with your doctor or nutritionist to plan the most appropriate to your system to gain calcium.
Note also that for every calcium intake we do, our body will absorb only between 15 and 20% for adults, while children up to 60% advantage of calcium intake.
Although it sounds contradictory, calcium absorption is facilitated and is more profitable when the elemental calcium from a supplement is low. Therefore, it is advisable to use calcium citrate instead of calcium carbonate supplements.
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