How to best calcium absorption?

With Asian people, health indicators such as height, stamina, endurance ... all have a huge gap compared with developed countries. This also caused a genetic cause is important calcium supplement for the body is missing.

Some foods when eating together will do impede calcium absorption

The diet must balance science and the nutrition. Because the meal more protein can increase the amount will excrete calcium. Just put in 1 g of protein, then the need to 10 mg of calcium.

If drinking beverages that contain caffeine and nicotine is also an agent increases the amount of calcium through urine waste. Children using this type of drinks will impede calcium absorption because the phosphorus concentrations in bottled drinks are very high.

Fiber can affect calcium absorption. However, it depends and the origin and nature of the fiber. The fiber hindering the absorption of calcium is fiber in barley grain, the shell casing. The fiber is particularly impede calcium absorption when combined with foods rich in oxalic acid and phytic acid.

The mechanism of secretion can also do small amounts of loss of calcium in the body. Too much dietary protein, more sodium increases calcium excretion. Fat digestion is not satisfactory can reduce calcium absorption, calcium is due to causes associated with fatty acids not absorbed gets excreted out by. Should not eat too much fat, protein, eat salty (melon, tomato sauce, salt, ...)

In addition, it should be noted that there are many factors affecting the absorption of calcium in diet such as; some diseases in the gastrointestinal tract, endocrine diseases, kidney disease or in the environment of pollution, use of other stimulants also impede calcium absorption in the body.

In the process of calcium supplements need to be aware of the foods that contain many fitic acid as the type of grain, oxalic acid contained in some vegetables such as amaranth (leaf), sour salt ... to prevent the process of assimilation of calcium causes calcium from the digestive tract cannot be absorbed into the blood.

Note when calcium supplements

People often inadvertently omitted the additional vitamin D that focus only on calcium. Actually to absorb calcium better need more vitamin D In milk, eggs, butter, liver ... There is a very large amount of vitamin D. In addition vitamin D also exists under the Sun. Therefore, people with osteoporosis in addition need calcium supplements and vitamin D during the meal, you should regularly sunbathe, enhancing outdoor activities.

Calcium in foods of animal origin are easier absorbed than calcium is derived from plants. These foods have more calcium and easy to absorb as milk and dairy products such as yogurt, cheese, ice cream, ... In the case of could not provide enough calcium to the body needs food, may need to supplement with calcium oral medications as directed by your doctor.=