six products — Food — tsn.ua

We need calcium to keep our bones strong and healthy, and to prevent osteoporosis at any age. But our body cannot absorb calcium alone, for this it needs a balance with phosphorus and magnesium. If there is not enough magnesium, calcium will not only not be absorbed, but will also begin to be excreted quickly. Therefore, be sure to add the following to your diet six products:

• cottage cheese – it has a balance of calcium and phosphorus, which are contained in ideal proportions (if you do not like this product, it can be replaced with herring or eggs);
• fresh greens;
• legumes (beans, peas);
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• tofu cheese – it contains calcium, phosphorus and magnesium at once;
• whole grain bread and cocoa – they are rich in magnesium;
• kale, broccoli, almonds, figs — they contain calcium citrate, which is well absorbed by the body.

How to properly form a diet

It is very important to form a daily diet in such a way as to avoid or sharply limit the amount of products that cause accelerated removal of calcium from the body. This is caffeine, fats, salt. Excess phytic and oxalic acid, phosphates also prevent the absorption of calcium. Therefore, it is better to limit the use of chocolate, beets, rhubarb, sorrel and spinach.

Be sure to add dried apricots, which are rich in calcium, to your diet. Don’t forget to move. This will only benefit the bone tissue. Running, exercises with dumbbells, walking are especially useful.

What should be given up in order to raise the level of calcium in the body

How the body absorbs calcium depends not only on the balance of magnesium and phosphorus, but also on the balance of fats and fatty acids, proteins and calciferols. If there is not enough or, conversely, an excess of fats, especially those rich in saturated fatty acids, the absorption of calcium becomes difficult. Therefore, it is better to completely abandon beef lard, cooking fats, and margarine for a while.

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