Good teeth, strong bones, and shiny hair all require calcium. How to get it from food, and most importantly, help to assimilate in our body.
1. FOLLOW THE BALANCE
Calcium is not absorbed in the best way alone . A balance with magnesium and phosphorus is needed. If these minerals are not enough, then the calcium you eat will be useless. Moreover, with a magnesium deficiency, calcium is not simply not absorbed, but is intensively excreted.
Eat cottage cheese as often as possible: it contains calcium and phosphorus in optimal proportions, as well as enough magnesium. Alternatives to cottage cheese are eggs, fresh herbs and some types of fish (for example, horse mackerel). Another option is legumes, salads with beans, tofu contain calcium, magnesium and phosphorus in an excellent ratio. Cocoa and whole grain breads are also high in magnesium.
2. CHOOSE PRODUCTS
In milk and its derivatives, calcium is in the form of lactate, which is easily absorbed and almost all of it gets to its intended purpose. Citrate and similar calcium compounds from broccoli, collard greens, leafy greens (except spinach), almonds, turnips, fish are absorbed a little worse (by 70–80%). There is a lot of calcium in an easily digestible form in sesame: 100 g is the daily norm of this useful element for adults.
It is enough to drink 1 tbsp every morning. l. sesame oil on an empty stomach. An excellent “calcium lunch” is a salad of leafy greens and broccoli, seasoned with cottage cheese or sour cream and sprinkled with sesame seeds. And for dessert – calcium-rich almonds and figs.
3. MINIMIZE LOSSES
Avoid foods that increase calcium loss. These are primarily salt , caffeine and fat. Excess phosphates, phytic and oxalic acids interfere with the absorption of calcium – these compounds are found in sorrel, spinach, rhubarb, beets and many other plant products. You should not give them up completely, but it is better to eat a little of them.
2-3 cups of coffee a day won’t hurt, but if you consume more, drink at least half a glass of milk for every extra cup. Eat dried apricots: they are rich in potassium, which stops calcium loss. Avoid margarine, creamy spreads, canned sauces: hydrogenated fats in them interfere with the absorption of calcium.
4. BE FRIENDS WITH CALCIUM CONDUCTORS
Supplement the diet with substances that “carry” calcium inside. Primarily, this vitamin D . It increases calcium absorption by 30-40% and normalizes its balance with phosphorus. In fact, it is not just a vitamin, but a prohormone: from it, the parathyroid glands produce substances that are responsible for calcium metabolism.
Vitamin D is especially rich in liver, eggs, as well as many seafood – shrimp, lobster, crabs, herring, salmon, sardines, mackerel. In addition, it is synthesized in the body by exposure to ultraviolet rays. Therefore, as soon as the weather permits, try to spend 15-20 minutes in the sun a day.
5. MOVE MORE
The less we move , the less calcium is absorbed: the body seems to decide that in a passive lifestyle, strong bones are an unnecessary luxury. Running, walking, barbell and dumbbell exercises are especially useful for bone growth. The main thing is without fanaticism.
It is enough to spend 400-450 kcal per workout – this is a standard strength set in the gym plus half an hour on the treadmill. Remember that calcium is lost through sweat, so with vigorous exercise and frequent sauna use, the loss must be compensated. A glass of low-fat kefir and a handful of almonds are a great snack after the gym.
6. TAKE dietary supplements
The easiest way to maintain proper calcium levels is with pharmaceutical preparations. According to the latest recommendations, people over 25 need 800 mg of calcium per day, and pregnant, lactating and women over 50 need 1200–1500 mg. Plus, American doctors advise taking 100 mg of vitamin B6, as well as 400 mg of magnesium oxide, every day. This will improve your mood and help you flush out excess fluid.
It is better to choose dietary supplements with calcium in a chelated form: in it, the mineral is protected from interaction with other elements in the stomach and due to this it is better absorbed.
7. RELIEVE STRESS
Under stress, the body begins to vigorously produce the hormone cortisol. One of its side effects is impairment of absorption of calcium in the intestine and its increased excretion by the kidneys. The more stressed we are, the more calcium we lose and the more fragile we become – literally.
Learn to relax. Pay extra attention to good nutrition to compensate for the loss of minerals. In moments of excitement, eat dark chocolate. It contains a lot of antioxidants – vitamins A, C, E, as well as selenium, magnesium, iron, calcium and potassium