Seven Tips that May Help Your Body Absorb More Calcium and Avoid Calcium Deficiency

May 19, 2018
To better absorb calcium, we should also get enough vitamin D, which is essential for calcium absorption. We can obtain it through sunlight or supplements.

Discover 7 essential tips that may help you avoid calcium deficiency naturally in this article!

Are you not consuming enough calcium or is your body not absorbing it correctly?

When your lab tests show a calcium deficiency, you should consider if you’re not consuming enough calcium-rich foods, if you suffer from some kind of disorder, or if the problem has to do with how your body is absorbing this mineral.

If you’re following a balanced diet and don’t have any other health problems, we suggest following these 7 tips that many help your body absorb more calcium naturally.

Also read: 7 Habits that Help You Absorb More Calcium

Tips that may help your body absorb more calcium and avoid calcium deficiency

1. Don’t overdo it on dairy products

A woman drinking milk due to her calcium deficiency.

When we talk about calcium, we immediately think of milk and any kind of dairy product such as cheese or yogurt.

However, even though all of these examples are good sources of calcium, our body doesn’t always absorb the mineral efficiently. Despite eating all the right foods, we can still end up with a deficiency. In some cases, certain levels of lactose intolerance can also negatively impact absorption.

Thus, calcium-rich foods aren’t always the answer.

Below, we discuss other vegetable-based foods that also contain plenty of calcium as well as some recommendations for helping our body better absorb it.

2. Discover tahini

Tahini.

Sesame is a natural food that’s very rich in calcium. Makers extract the oil from the seed and it’s very common in Asian cuisine. It has a delicious roasted aroma.

Another available option is tahini, which is a spread made with sesame seeds. It’s a great option for toast and sandwiches. Tahini goes well with both sweet and savory flavors.

3. Nourish yourself with green shakes

A green shake.

Leafy green vegetables are rich in calcium. You should try to eat them every day because they have purifying and antioxidant properties that may help you reduce your risk of health problems.

You can get the most of their benefits by eating them raw in salads or smoothies. Smoothies can combine leafy greens with fruits, such as bananas, strawberries, or pineapples. The result is a delicious, medicinal drink.

4. Have almond milk for breakfast

Almond milk.

Almonds have a lot of calcium and possible health benefits. A way to include them in your diet is by preparing homemade almond milk. It’s a great alternative for dairy milk and it’s also delicious and nutritious. It’s perfect for people of all ages!

5. Help your gut flora

Gut flora.

Our intestines is where most of the digestive and absorptive action takes place.

Everything that the body doesn’t need moves on to the large intestine to later be eliminated. Meanwhile, what the body can use passes through to the blood stream through the intestinal villi. The blood then carries the nutrients to each and every cell in the body.

This is exactly why we need to keep our gut flora healthy, which we can do with probiotics.

6. Be careful with excess fiber

There’s something very important that we should always keep in mind, especially if you want to follow a healthy diet: too much fiber can make it harder for the intestines to absorb calcium. Even though our bodies need fiber, we shouldn’t overdo it.

7. Get more vitamin D

Vitamin D capsules forming the letter D.

When it comes to calcium absorption, vitamin D is just as important as calcium. The most natural way to get more vitamin D is by getting sunlight each day in short 10-minute periods, without obstruction from clothes or sunblock.

Read more here: Who Tends to be Vitamin D Deficient?

However, you should always avoid too much sun exposure. 10 minutes each day will give you enough vitamin D and a nice, lasting tan.

You can also turn to foods that are rich in vitamin D, such as:

  • Cod liver oil
  • Fish (sardines, tuna, salmon)
  • Egg whites
  • Christakos, S., Dhawan, P., Porta, A., Mady, L. J., & Seth, T. (2011). Vitamin D and intestinal calcium absorption. Molecular and Cellular Endocrinology. https://doi.org/10.1016/j.mce.2011.05.038
  • Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and cardiovascular health: A review. Nutrients. https://doi.org/10.3390/nu10040468