Calcium is a very important nutrient which makes up approximately 1kg of the average body weight. Calcium in the body is stored in the bones and teeth.
– Include 3 to 4 servings of calcium-rich products daily in your diet. Milk, cheese, and yogurt all contain lactose which enhances calcium absorption.
– If you are counting calories, do not exclude the dairy products, but select low fat or skim milk products.
– Vitamin D also enhances intestinal absorption of calcium. Therefore, sun exposure, which allows the body to make vitamin D, and drinking Vitamin D fortified milk can be helpful.
– Avoid a diet high in fat and protein, as excessive fat and protein can interfere with calcium absorption in the intestine.
– Avoid excessive intake of soft drinks and convenience foods containing food additives. High levels of phosphorus and phosphates can result in calcium loos from bones.
– Other sources of calcium include salmon with bones, sardines, and green leafy vegetables. However, the oxalate content of green leafy vegetables like spinach and broccoli may decrease the absorption of calcium.
– Caffeine in coffee has also been implicated in calcium loss, so avoid excessive intake.