Calcium deficiency leads to various ailments and hampers a person’s daily chores and even long term plans. The finest way to have an appropriate calcium intake is through food.
It’s not just about how much calcium you’re getting but also how it’s being absorbed into your body.
Good dietary sources of calcium include:
Dairy products (e.g., milk, yogurt, kefir)
Boned fish (e.g., sardines)
Soy and tofu
Dark green vegetables
In addition, there are certain foods that affect how we process and use calcium. Too much salt, alcohol, tobacco, and caffeine impede calcium absorption. Calcium utilization is improved by:
Carbohydrates
Found in grains, starchy vegetables, and fruits.
Vitamin D
Found in dairy products and soy milk. You can also get vitamin D in supplement form and from sunlight.
Vitamin K
Found in dark green leafy veggies, broccoli, and asparagus.
Magnesium
Found in dark green leafy veggies, nuts, fatty fish, avocado, dark chocolate.
Phosphorus
Found in high-protein foods, dairy, chocolate, whole grains.
While diet can play a large role in your calcium levels, there are other factors, including age, disease states, and medications, that can affect calcium absorption.
Eating a balanced diet of proteins, carbohydrates, and lots of veggies is always a good idea, but if you think you might have some of the symptoms of calcium deficiency, check it out with a doctor or medical professional.
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