6 Habits That Help You Improve Calcium Assimilation

Calcium is one of the most important minerals for health and, in fact, it is the most abundant in the body. Provides density and strength to  bones and teeth, where it is found in greatest quantity.

To a lesser extent, it also acts on  vasoconstrictor and nervous system functions, and participates in various vital processes.

It is known to act on the heart rate, blood clotting, and the ability of muscles to contract and relax.

However,  sometimes their availability is limited and it can be difficult to absorb the correct amounts. As a consequence, health problems are triggered that, if not controlled, can decrease the quality of life.

Fortunately, there are natural methods that help improve the assimilation of calcium, and control its deficiency before it generates major complications.

1. Increase calcium intake

To ensure a good assimilation of calcium, it is essential to increase the consumption of foods that contain it.

Although the amount varies based on gender, age and height, an adequate intake is generally considered to be 1000 mg per day. It can increase up to 1200 mg in pregnant women or the elderly.

Some of its natural sources are:

• Dairy products
• Broccoli
• Eggs
• Fish
• Soy and its derivatives
• Garbanzo beans

2. Guarantees good absorption of vitamin D

Vitamin D deficiency is one of the factors that influences the loss of calcium throughout the body.

This essential nutrient, obtained from exposure to the sun, favors the assimilation of calcium in the intestine,  and facilitates its synthesis and use.

Vitamin D is also found in foods such as:

• Fish oils
• Eggs
• Sardines
• Salmon
• Raw milk
• Mushrooms

3. Limit your fat intake

Diets rich in fat are one of the factors that limit the assimilation of calcium in the body.

It is useless to increase foods rich in calcium, if other foods are consumed that reduce its absorption.

4. Eat protein in a balanced way

Proteins are one of the basic macronutrients that our body needs. However, a high protein intake  can be counterproductive.

Maintaining a high protein diet can affect calcium assimilation, as it can increase your urinary excretion by 50%.

Try to get them from foods like:

• Vegetables
• Chicken
• Turkey
• Fatty fish
• Nuts
• Plain yogurt

5. Check the way you cook your food

Are you choosing a good cooking method for food? The way you cook has a lot to do with how easy or difficult it is for the body to assimilate calcium.

When food is cooked at too high a temperature, especially cooked in water, it tends to lose minerals. To improve calcium assimilation, cook over low heat, for as short a time as possible, and consume raw fruits and vegetables as much as possible.

6. Avoid acidic diets

The regular intake of foods that acidify the body can hinder the absorption of essential minerals and, in the medium and long term, generate nutritional deficiencies.

To avoid affecting calcium assimilation, limit your intake of:

• Coffee
• Sugar
• Refreshments
• ready-cooked meals
• Canned
• Sausage meats