Calcium is one of the minerals that are important for bone formation. Calcium also plays an important role in maintaining healthy teeth, helps nerve work, blood clots, and regulates muscle contractions and heartbeat. Unfortunately, calcium is included in a mineral that cannot be absorbed completely in the body.
In addition, the increasing age of the body's ability to absorb calcium will also decrease. So, how do you get your body to increase calcium absorption optimally? Find out the answer below.
How to increase calcium absorption in the body
1. Pay attention to calcium intake from food
Your body more easily absorbs calcium from food than from supplements. That is why, consume foods that are rich in calcium every day. When you are asked about the source of calcium, surely what you have in mind is milk and other milk derivative 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 lactoksa intolerance, you don't need to worry. Because, there are various other foods besides milk which are also rich in calcium, namely:
- Green vegetables (spinach, kale, or bok choy)
- Soy milk
2. Avoid various 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 so it can inhibit calcium absorption and make you at risk for kidney stones.
However, that doesn't mean you can't eat chocolate at all. Please eat chocolate, but don't overdo it and keep up with other high calcium food intake.
In addition, fast food containing high salt (sodium), cola-flavored soda, caffeinated and alcoholic beverages will also inhibit calcium absorption in the body. The problem is that food and drinks will increase the production of urine (urine) so that the calcium in the body will be wasted.
means you can't eat chocolate at all. Please eat chocolate, but don't overdo it and keep up with other high calcium food intake.
In addition, fast food containing high salt (sodium), soda, caffeine and alcohol will also inhibit the absorption of calcium in the body. The problem is that food and drinks will increase the production of urine (urine) so that the calcium in the body will be wasted.
3. Fulfill vitamin D intake
Vitamin D helps you absorb calcium and phosphorus. If your body is deficient in vitamin D, this will make the immune system disrupted, the phosphorus and calcium content in the body will decrease, increasing the risk of hearing loss, suffering from rheumatoid arthritis (chronic joint inflammation), to osteoporosis.
One natural way to increase your vitamin D levels is to bask in direct sunlight without using a sunscreen. The reason is, your body will produce vitamin D automatically when exposed to sunlight. The body is able to convert cholesterol to the skin into calcitriol (vitamin D3).
However, because of the risk of skin cancer you are recommended to bask for 10 minutes at least two to three times a week. In Indonesia, the recommended sunbathing time is from 10am to 2pm.
You can also get other sources of vitamin D intake from cod, salmon, beef liver, eggs, milk, button mushrooms and more.
If your daily food intake is not sufficient for vitamin D, you can get it from CDR supplements that 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 body is indeed very important in order to avoid various diseases caused by lack of calcium.
- Why Your Body Needs Calcium (Not for Bones Only)
- Calcium is Good, As long as It's Not Excessive. What is the Safe Limit?
- Can Calcium Needs be Filled Only from a Glass of Milk?