Calcium: how to improve absorption

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Calcium is one of the most important essential minerals for good health. In fact, it is also the most abundant in the body. Therefore, its physiological absorption is of utmost importance.

In addition to adding foods rich in this mineral to our diet, it is also essential to avoid foods that can hinder thecalcium absorptionso as not to have the opposite effect.

Fortunately, there are several ways to achieve better calcium absorption and manage any deficiency before it leads to serious complications.

How to facilitate the absorption of calcium

This precious mineral is mainly found in bones and teeth, to which it gives density and strength. To a lesser extent, it is also important for the blood and the nervous system. It plays a role in the execution of various life processes.

It is also known to affect heart rate, blood clotting and blood clotting muscle contractions.

The problem is that availability is sometimes limited and some people find it difficult to absorb the right amount. And it can cause a number of diseases and health problems, compromising the quality of life.

Below we present thecalcium absorption:

Absorption-or-dissolution-of-calcium

When you browse the web looking for information to counter your own calcium deficiencyyou inevitably come across two terms: absorption and dissolution of calcium.

What is it about?

It is the process by which gastric acid present in the stomach dissolves the mineral when ingested.

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Once dissolved, calcium is absorbed by the small intestine. Then the passage of blood calcium (the said serum calcium).

In the calcium metabolism, absorption normally occurs both actively and passively. Active with the participation of Vitamin D and passive by diffusion into the blood. A liquid or high-fiber diet can also speed the passage of calcium through the gut, reducing its absorption.

Generally speaking, the absorption level of the mineral is around 30%, regardless of the physiology of sources of calcium.

What factors affect calcium absorption?

You just did the blood test and the calcemia unsatisfactory ?

There are some good habits that can promote calcium absorption: take the supplement with food, consume foods containing vitamin D. (there are different fruit that contains vitamin D and also vegetables with vitamin D).

And don’t forget to take one daily dose of calcium enough to meet the needs of the body.

Get calcium with the right food

Stomach acid, which has the task of dissolving calcium, is produced each time we ingest food.

This is why it is good to take the supplement during a meal (or at least with a snack).

However, keep in mind that not all foods are suitable for promoting the absorption of this mineral.

Phytates (compounds found in legumes such as beans, peas, lentils) and oxalates (found for example in spinach and beets) can interfere with this process, as can caffeine and iron, which block the fixing of the mineral in the structure bone.

To collaborate in the process, it is important to have vitamin D and magnesium combined with certain types of foods containing calcium. Among these, there are also many sources calcium vegetables.

Reduce your fat intake

High-fat diets are one of the factors that compromisecalcium homeostasis.

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So it’s useless if you know how to increase calcium in bones then counter its absorption by eating plenty of fried foods high in saturated fat.

Make sure you have enough vitamin D

To increase the absorption of calcium, a intestinal level and its use by the body, it is necessary to ensure an adequate supply of vitamin D.

You know what the foods containing vitamin D?

Among rich foods of this vitamin there are fish, milk, yogurt, cheese, eggs, dried fruit and seeds.

They are perfect as nutrition for osteoporosis.

Sun exposure also helps to increase levels of vitamin D in the body.

With frequent physical activity, it is also possible to increase the fixation of calcium in the bones.

Pay attention to the dosage

Calcium absorption occurs in the intestine and the body can only absorb it 500mg at a time. Therefore, calcium intake should be spread throughout the day.

Because a correct calcium intake is essential

If, on the one hand, it is important to guarantee a amount of calcium sufficient for our body, on the other hand we should not overdo it, neither with supplements nor with foods containing calcium.

Excess amounts of this nutrient also taken with bone foods it can actually be harmful to the skeletal system.

For example, it can cause a lack of magnesium, an essential mineral for calcium to provide its benefits. And this compromises the effectiveness of calcium supplements.

How to keep your bones healthy?

Calcium and vitamin D aren’t the only nutrients that can help keep your bones strong and healthy.

It was once thought that vitamin K only played an important role in the process of blood clotting. Instead, this nutrient has been shown to perform more essential functions in the body:

  • helps keep artery walls clean
  • maintains cartilage elasticity
  • contributes to the maintenance of strong bones
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These new functions are not sufficiently satisfied by vitamin K1 (phylloquinone), because it is poorly absorbed by the body. Vitamin K2 (menaquinone) can handle these extra tasks. It is also easily absorbed by the body.

Our western diet consists of 90% vitamin K1 and only 10% vitamin K2. If you want to experience the health benefits of vitamin K, you must opt ​​for vitamin K2.

Unfortunately, it is only found in modest amounts in meat, eggs and dairy products.

The most potent and natural form of vitamin K2 is menaquinone-7 (MK-7), which is rich in natto, a traditional Japanese dish made from boiled and fermented soybeans.

the magnesium it is important for bone formation and maintaining a strong skeleton.

It converts vitamin D into an active form necessary for the proper absorption of calcium and phosphorus in the bones. In addition, this mineral activates the enzyme alkaline phosphatase.

This protein promotes the formation of new calcium crystals in the bone tissue.

But there’s another reason to take magnesium in addition to calcium to keep bones strong. When only calcium is taken, the body signals an excess of this mineral.

Calcium is then removed from the bones, which weakens them.

conclusion

Abundant consumption of foods containing calcium, perhaps even supported by taking a supplement, is not enough to guarantee strong and healthy bones.

To improve the absorption of this mineral, it is important to introduce a series of good practices into your wellness routine: exercise, increase (with caution) exposure to the sun early in the morning and combine the food.


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