7 habits that help you improve calcium assimilation - Green Health Tips - Health & Fitness News 7 habits that help you improve calcium assimilation | Green Health Tips - Health & Fitness News

7 habits that help you improve calcium assimilation

Calcium is one of the most important essential minerals for health and in fact, is the most abundant in the whole body. It is present in gr...

Calcium is one of the most important essential minerals for health and in fact, is the most abundant in the whole body.

It is present in greater proportions in the bones and the teeth , being the substance that gives them density and strength.

To a lesser extent it also interferes with the blood and nervous system health, participating in the realization of several vital processes.

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

The problem is that sometimes their availability is limited and there are difficulties in absorbing the correct amounts.

As a consequence, some health ailments and problems are triggered which, when not controlled, can decrease the quality of life.

Fortunately there are natural methods that help to improve your assimilation , controlling the deficiency before it generates major complications.

Do you know them? Discover 7 simple habits.

 

1. Increases calcium intake

7 habits that help you improve calcium assimilation

For obvious reasons, to ensure good absorption of calcium, it is essential to increase the consumption of foods containing it.

While the amount varies based on 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 seniors.

Some of its natural sources are:

  • Dairy products
  • Broccoli
  • Eggs
  • Fish
  • Soybeans and their derivatives
  • Chickpeas

2. Ensures 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, which is 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 sunbathing, although preventive measures should 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
  • Eggs
  • Sardines
  • Salmon
  • Raw milk
  • Mushrooms

3. Limits fat consumption

7 habits that help you improve calcium assimilation

Although you’ve overlooked it all the time, diets rich in fat are one of the factors that limit the absorption of calcium in the body.

It is useless to consume sources of calcium if you later affect their assimilation by eating fried foods, sausages and other foods full of saturated fats.

4. Consume proteins in a balanced way

Proteins are basic in any eating plan and in fact to some extent are necessary for calcium to assimilate in the body.

However, it is essential to maintain a balanced consumption, not exceeded, since ingesting them in large quantities can be counterproductive to keep this mineral at adequate levels.

Try to get them from foods like:

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

5. Review the way you cook your food

7 habits that help you improve calcium assimilation

Are you choosing a good cooking method for food? Although it is perhaps one of the things that you ignore more, this has much to do with the facility or difficulty that the body has to obtain the calcium.

When you cook food at too high temperatures, especially dissolved in water, these tend to reduce their amount of minerals.

  • For this reason, if your goal is to improve the assimilation of calcium, cook on low heat for the shortest possible time.
  • If it is a fruit or vegetable, try to ingest it raw.

6. Avoid acidic 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 nutritional deficiencies.

To avoid that these affect the correct synthesis of calcium, you must limit the intake of products such as:

  • Coffee
  • Sugar
  • Refreshments
  • ready-cooked meals
  • Canned
  • Built-in meats

7. Include chlorophyll in your diet

7 habits that help you improve calcium assimilation

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 also prevent vitamins and minerals from being lost through the urine.

Are not you getting enough calcium? Understanding how important this mineral is to the welfare of the organism, try to put into practice all these recommendations to restore its absorption before suffering the consequences of its deficiency.

 

 

 

 

 

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