Table of contents:
- How to increase the absorption of calcium in the body
- 1. Pay attention to calcium intake from food
- 2. Avoid things that inhibit calcium absorption
- 3. Get your vitamin D intake
Calcium is a mineral that is essential for bone formation. Calcium also plays an important role in maintaining healthy teeth, helps nerves work, blood clotting, and regulates muscle contraction and heart rate. Unfortunately, calcium is a mineral that cannot be fully absorbed in the body.
In addition, as people age, the body's ability to absorb calcium also decreases. So, how can the body increase the optimal absorption of calcium? Find out the answer below.
How to increase the absorption of calcium in the body
1. Pay attention to calcium intake from food
Your body absorbs calcium from food more easily than it does from supplements. That is why, eat foods rich in calcium every day. When you are asked about the source of calcium, surely what is on your mind is milk and other dairy products. However, not everyone can or likes to consume milk.
For those of you who don't like milk or have certain conditions such as cow's milk allergy and lactoxic intolerance, you don't need to worry. The reason is, there are a variety of other foods besides milk that are also rich in calcium, namely:
- Sardine
- Anchovy
- Green vegetables (spinach, kale, or bok choy)
- Tofu
- Edamame
- Soy milk
2. Avoid things that inhibit calcium absorption
There are several foods that can inhibit calcium absorption, one of which is chocolate. Chocolate contains oxalic acid, which binds calcium, which blocks calcium absorption and puts you at risk for kidney stones.
However, that doesn't mean you shouldn't eat chocolate at all. Feel free to eat chocolate, but don't overdo it and keep up with the intake of other high-calcium foods.
In addition, fast food that is high in salt (sodium), cola-flavored sodas, caffeinated and alcoholic beverages will also inhibit the absorption of calcium in the body. The problem is, these foods and drinks will increase urine production (urine) so that the calcium in the body will be wasted.
means you shouldn't eat chocolate at all. Feel free to eat chocolate, but don't overdo it and keep up with the intake of other high-calcium foods.
In addition, fast food that contains high salt (sodium), soda, caffeinated and alcoholic drinks will also inhibit the absorption of calcium in the body. The problem is, these foods and drinks will increase urine production (urine) so that the calcium in the body will be wasted.
3. Get your vitamin D intake
Vitamin D helps you absorb calcium and phosphorus. If your body is deficient in vitamin D, this will cause a compromised immune system, reduce the phosphorus and calcium content in the body, increasing the risk of hearing loss, suffering from rheumatoid arthritis (chronic arthritis), and osteoporosis.
One natural way to increase your vitamin D levels is by exposing yourself to direct sunlight without using sunscreen. The reason is, your body will automatically produce vitamin D when exposed to sunlight. The body is able to convert cholesterol in the skin into calcitriol (vitamin D3).
However, because of the risk of skin cancer you are advised to sunbathe for 10 minutes at least two to three times a week. In Indonesia, the recommended sunbathing time is from 10 a.m. to 2 p.m.
You can also get other sources of vitamin D intake from cod liver oil, salmon, beef liver, eggs, milk, button mushrooms, and more.
If you feel that your daily food intake is not sufficient for vitamin D, you can get it from CDR supplements which contain a combination of calcium, vitamin D, vitamin C, and vitamin B6.
Talk to your doctor before deciding to take additional supplements. Monitoring calcium intake for our bodies is very important in order to avoid various diseases caused by a lack of calcium.
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