Methods to promote calcium absorption

Everyone knows. Calcium in the human body is the basic raw material for bone development and directly affects human height. At the same time, calcium has other important physiological functions in the body. These functions play an irreplaceable role in maintaining the health of the body and ensuring the smooth progress of normal growth and development. So today, the editor will take you to look at ways to promote calcium absorption in order to help everyone have a healthier body.

Experts point out that in order to study methods to promote calcium absorption, we must first know the main factors that affect calcium absorption. The following factors can affect calcium absorption:

(1) Vitamin D can promote the absorption of calcium and phosphorus in the intestines. Foods rich in vitamin D include cod liver oil, egg yolk, butter, liver, milk, etc. Plant foods contain almost no vitamin D. Human skin contains 7-dehydrocholesterol, which is converted into vitamin D after exposure to ultraviolet rays or sunlight. Therefore, it is beneficial for children to expose themselves to the sun frequently to promote bone development.

(2) Lactose can promote calcium absorption. Because lactose and calcium form a low molecular weight soluble complex, which promotes the absorption of calcium, lactose can increase the rate of calcium absorption in the small intestine.

(3) Adequate dietary protein supply is beneficial to calcium absorption. After protein is digested and broken down into amino acids, especially lysine and arginine, it forms soluble calcium salts with calcium, thus facilitating calcium absorption.

(4) An appropriate calcium-phosphorus ratio can promote calcium absorption. It is generally believed that a calcium to phosphorus ratio of 2:1 is beneficial to calcium absorption. Some nutritionists recommend that the calcium-phosphorus ratio in infancy should be 1.5:1, and after one year old, the calcium-phosphorus ratio should be maintained at 1:1. Animal experiments have shown that when the calcium-phosphorus ratio is lower than 1:2, the dissolution and release of calcium from the bones increases, which can lead to osteoporosis in severe cases. (5) Lysine, arginine, tryptophan, etc. can increase calcium absorption, especially lysine. Amino acids can form easily absorbed calcium salts with calcium, so an appropriate amount of protein in the diet can increase the rate of calcium absorption by the small intestine, but excessive protein intake will increase urinary calcium excretion.

(6) Phytate, cellulose, uronic acid, sodium alginate and oxalic acid can reduce calcium absorption. They are all present in common foods and can form salts with calcium that are not easily absorbed. The calcium in foods high in oxalic acid, such as spinach, water spinach, and amaranth, is difficult to absorb and affects the absorption of calcium from other foods in the gastrointestinal tract.

(7) Excessive fat intake or poor fat absorption can lead to excessive free fatty acids, which combine with calcium to form insoluble calcium soaps and are excreted in the feces.

The human body's need for calcium can be obtained through food, but the absorption process of calcium in the body will be affected by many other factors. For example, the status of calcium and vitamin D in the body will really affect the body's absorption of calcium. Dairy products have a high calcium content. Among the methods to promote calcium absorption, it is proposed to consume more dairy products in life.