Calcium is one of the most important essential minerals for health and, in fact, it is the most abundant throughout the body.
It is present in greater proportions in bones and teeth , being the substance that gives them density and strength.
To a lesser extent, it also interferes with blood and nervous system health, participating in the performance of several vital processes.
The problem is that sometimes their availability is limited and there are difficulties in absorbing the correct amounts.
As a consequence, some ailments and health problems are triggered that, when not controlled, can diminish the quality of life.
Fortunately, there are natural methods that help to improve their assimilation , controlling the deficiency before it generates major complications.
Do you know them? Discover 7 simple habits.
1. Increase calcium intake
For obvious reasons, to ensure a good absorption of calcium, it is essential to increase the consumption of foods that contain it.
Although the amount varies according to sex, age and height, it is generally considered that an adequate intake is 1000 mg per day.
This can be up to 1200 mg in pregnant women or .
Some of its natural sources are:
- Dairy products
- Soy and its derivatives
2. Guarantees a 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 when we expose the skin to the sun, favors the absorption of calcium in the intestine and facilitates its synthesis and use.
It is good to obtain it with sunbathing, although preventive measures must be taken to avoid negative effects on the skin by UV rays.
Other ways to absorb it is by adding foods such as:
- Fish oils
- Raw milk
3. Limit the consumption of fat
Although you have overlooked it all the time, are one of the factors that limit the absorption of calcium in the body.
It is useless to consume calcium sources if, later, you affect your assimilation when consuming fried foods, sausages and other foods full of saturated fats.
4. Consume proteins in a balanced way
Proteins are basic in any feeding plan and, in fact, to a certain extent they are necessary for calcium to be assimilated into the body.
However, it is essential to maintain a balanced consumption, not exceeded, since ingesting them in large quantities can be counterproductive to maintain this mineral at adequate levels.
Try to get them food like:
- Fatty fish
- Natural yogurt
5. Check the way you cook your food
When you cook food at too high temperatures, especially dissolved in water, these tend to reduce the amount of minerals.
- For this reason, if your goal is to improve the assimilation of calcium, cook at low heat for the shortest time possible.
- If it is a fruit or vegetable, try to eat it raw.
6. Avoid acid diets
The habitual intake of foods that acidify the organism can hinder the absorption of essential minerals and, in the medium and long term, generate .
To avoid that these affect the correct synthesis of calcium, you should limit the intake of products such as:
- ready-cooked meals
- Embossed meats
7. Include chlorophyll in your diet
Including chlorophyll supplements in the regular diet is an extraordinary habit to ensure a better absorption of this mineral.
Its natural compounds optimize metabolic processes and, in addition, prevent vitamins and minerals from being lost through urine.
Are you not absorbing enough calcium? Understanding how important this mineral is for the , try to put into practice all these recommendations to restore its absorption before suffering the consequences of its deficiency.