Seven tips to increase your calcium absorption:
- Get sufficient vitamin D from sun light
- Eat calcium-, magnesium-, chlorophyll-, and mineral-rich foods, especially grains, legumes, leafy greens (including cereal grasses and micro-algae), and seaweeds.
- Avoid calcium inhibitors (chocolate, coffee, alcohol, sugar and excess consumption of any sweetener (e.g. honey, rice syrup, etc.), excess meat consumption)
- Exercise regularly and moderately to halt calcium loss and increase bone mass.
- Presoak grains, legumes, nuts and seeds before cooking/consumption to neutralize their phytic acid content, which otherwise binds the calcium, zinc, iron and other minerals in these foods.
- Use oxalic acid foods sparingly – rhubarb, cranberries, plums, spinach, chard and beet greens
- If dairy is used, they fermented forms are easier to digest – kefir, etc.
Calcium is not only an important mineral that is essential to strengthen and build our bones.
Calcium also
- calms the nerves
- relaxes the liver and
- benefits the heart.
Absorption and Utilization of Calcium
When we want to improve our calcium status to maintain a healthy bone mass it is not only crucial to eat calcium rich foods. We need to make sure that we absorb and utilize the calcium from foods effectively. As all the minerals in the body are in a delicate and dynamic balance, an improvement in calcium absorption will also improve the effective use of other minerals in the body. Calcium absorption requires adequate dietary magnesium, phosphorus, vitamin A, C and D. Without certain of those nutrients, it appears that calcium can not be absorbed at all.
Dairy Foods as the Synonymous for Calcium
Calcium in our diet is perceived as almost synonymous to the use of dairy products. However, dairy foods are generally not of good quality and this is perhaps one of the main reasons that so many people in the Western World, who consume large amounts of dairy (25% of the average diet), still have widespread calcium deficiency problems such as osteoporosis and arthritis. In China and areas of Southeast Asia where diary consumption is minimal, arthritis and bone deteriorations are not the major health problems as they are in the wealthier countries.
References
Regtop, H. Is magnesium the grossly neglected mineral? International Nutrition Review? International Clinical Nutrition Review 3: pp 18-19, July 1983
Levine, B. and Coburn, J. Magnesium: the mimic/antagonist of calcium. New England Journal of Medicine 310: pp 1253-1255, May 10, 1984
Pitchford, P. Healing with whole foods: Asian traditions and modern nutrition (ed 3). Berkley: North Atlantic Books, 2002
Thank you for this article Verena. This is very helpful information for my brittle bones. Hannah
I was told that if I need calcium and must take supplements, I should avoid carbonated beverages at all costs. I LOVE my sodas–any chance that the carbonation DOESN’T cancel out the calcium I’m taking? I’m really HOPING…..
Thank you.
I seldom leave comments on blogs, but you really impress me, also I have a few questions like to ask, what’s your contact details?
-Johnson
Dear Johnson,
Thank you for your nice feedback. You can contact me at verena@drverena.com. Best regards. Dr Verena
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You mention leafy greens as a good thing but – while searching the net I found the following: “Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. Calcium and zinc also limit iron absorption.[16] The calcium in spinach is the least bioavailable of calcium sources.[17] By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.
Your thoughts?
[...] [...]
A good helpful article for the wellbeing of our Health keep it up
In 7 Tips to Increase Calcium Absorption, you surprised me by saying that dairy is not a high quality source of calcium. What are the ideal foods and food combinations you recommend. I have osteopena, am physically active, take Actonel, and will take whatever’s best for me. Please advise.
George A.
Milk has only 119 edible portions Calcium (Ca) in mg compared to Hijiki or Wakame that have 1400 mg or 1300 mg, respectively. They are sea vegetables and you can purchase them in any health food store. I also recommend garnishing your meals with Kelp (1099 mg Ca). Barley grass or wheat grass are also high in Calcium as well as Nori, almonds, Amaranth, Hazelnuts, Parsley, Brazil nuts, Sunflower seeds, Watercress, Quinoa, Kale, Spirulina. Those foods all contains the calcium co-factors that are necessary for its absorption. Dr Verena
Hi Doctor,
My nail surface is rippled or pitted.
Can you advise why this is hapening and what is the solution for this
Thanks,
Azhar