5 Foods that can interfere with the absorption of calcium in the body

Calcium is one of the essential minerals for the body. It not only supports healthy bones and teeth, but also helps blood clotting, relaxes muscles, and supports nerve function. When the food you eat doesn't meet the calcium you need, your body will take up the calcium that's in your bones. Gradually, your bones will become deficient in calcium and your risk of developing bone disease will increase.

To prevent calcium deficiency, pay attention to what foods you eat. Some foods are rich in calcium, but vice versa; interfere with the body in absorbing calcium. What are the foods that can interfere with the absorption of calcium in the body? Come on, see the list and explanation below.

Various foods that can interfere with calcium absorption

Every day, calcium is needed to support your bone growth. For men and women aged 19 to 80 years and over, calcium is needed as much as 100 to 1,000 milligrams. In order for your calcium needs to be fulfilled, you can get calcium from foods high in calcium and also supplements a combination of vitamin D and calcium.

You also have to pay attention to what you eat. Because, there are several foods that can inhibit the process of absorption of calcium in food. Here's the list.

1. Foods high in oxalates

Oxalic acid is an acid that is abundant in fruits and vegetables. This acid can affect the body's ability to absorb calcium. For example spinach, this vegetable is high in calcium and it is also high in oxalate levels.

Oxalic acid can bind calcium so that calcium cannot be absorbed in large quantities by the body. Apart from spinach, dark green vegetables also have oxalic acid in them. When you eat spinach, calcium absorption occurs poorly; only part of it.

So that you can get the most of your calcium from spinach and green vegetables, you need additional vitamin C, for example from citrus fruits. This vitamin helps the body to absorb calcium better. So, don't be afraid to keep eating lots of spinach, huh!

2. Caffeinated drinks

Caffeine is a substance contained in the leaves, roots and fruit of coffee, tea and chocolate plants. This means that caffeine intake in your body can increase levels, not only from coffee, but also from tea and chocolate. These three plants are often processed into drinks and food, for example cake .

A small-scale study shows that caffeine can reduce bone density and increase the risk of fractures. However, this effect occurs in people who have a low calcium intake. Although this study was only conducted on a small scale, it is possible that caffeine's effect on calcium can certainly occur.

Reporting from Berkeley Wellness, dr. Robert Heaney, an expert in osteoporosis from Creighton University recommends slowly reducing caffeine intake from both food and drink. You can also add milk that is rich in calcium, so that lost calcium can be replaced.

3. Foods high in fiber

Fiber foods are very good for the digestive system, but can also interfere with the absorption of calcium in the body. Wheat, apples, or nuts are high in fiber which can interfere with the absorption of calcium from other foods you eat. Even so, you still have to eat healthy and at the same time your calcium needs are met.

Don't worry, you can get the benefits of both as long as you don't eat them at the same time. For example, you first drink milk, after a few hours then you eat whole wheat bread, pasta, or apples.

4. Foods containing phytates

Apart from oxalic acid, other substances that can inhibit the body from absorbing calcium are phytates. This substance binds to calcium in the intestines so that it does not enter the bloodstream. Foods such as oats, corn, rye, potatoes, broccoli, and strawberries contain phytates.

However, if these foods are cooked beforehand, phytate levels can decrease so that the risk of calcium blockage becomes smaller. So, pre-boiled potatoes or brewed or cooked oats safer for the process of absorption of calcium in the body.

5. Foods high in protein and phosphorus

Protein is indeed important to support repairing damaged body cells. However, protein also causes calcium to be excreted more quickly in the urine. A study published in the American Journal of Clinical Nutrition shows that eating foods high in protein and phosphorus can deplete the body of calcium. This results in hypercalciuria, which can thin the bones, leaving them vulnerable to fractures and osteoporosis.