What foods enhance calcium absorption. How does diet impact bone health. Which nutrients are crucial for maintaining strong bones. What dietary habits can hinder calcium uptake. How to optimize your nutrition for better bone density.

The Role of Calcium in Bone Health

Calcium plays a pivotal role in maintaining strong and healthy bones. This essential mineral is the primary building block of our skeletal system, contributing to bone density and strength. However, the mere presence of calcium in our diet doesn’t guarantee its absorption and utilization by our bodies. Various factors can either enhance or hinder calcium absorption, significantly impacting our overall bone health.

Why is calcium absorption crucial?

Efficient calcium absorption is vital because it directly affects bone mineral density. When our bodies can’t properly absorb calcium, it may lead to weakened bones and an increased risk of osteoporosis. Understanding the factors that influence calcium absorption can help us make informed dietary choices and maintain optimal bone health throughout our lives.

Dietary Sources of Calcium and Complementary Nutrients

A well-balanced diet rich in calcium and other bone-supporting nutrients is essential for maintaining strong bones. Let’s explore some of the best food sources that can contribute to your daily calcium intake and overall bone health:

• Dairy products: Low-fat and non-fat milk, yogurt, and cheese
• Fish: Canned sardines and salmon (with bones), fatty fish like mackerel and tuna
• Leafy greens: Collard greens, kale, spinach, and broccoli
• Fortified foods: Certain juices, breakfast cereals, and plant-based milk alternatives

While calcium is crucial, other nutrients also play significant roles in bone health. Vitamin D, for instance, is essential for calcium absorption. Fatty fish, egg yolks, and fortified foods are excellent sources of vitamin D. Magnesium, found in nuts, seeds, and whole grains, also supports bone health by regulating calcium metabolism.

Can you get enough calcium from food alone?

For most people, a balanced diet can provide sufficient calcium. However, if you’re not meeting the recommended daily intake through food, you may need to consider calcium supplements. It’s always best to consult with a healthcare professional before starting any supplementation regimen.

Factors That Enhance Calcium Absorption

Several dietary and lifestyle factors can boost your body’s ability to absorb and utilize calcium effectively:

1. Adequate vitamin D intake: This fat-soluble vitamin is crucial for calcium absorption in the intestines.
2. Proper timing: Spreading calcium intake throughout the day can improve absorption.
3. Exercise: Regular physical activity, especially weight-bearing exercises, can enhance calcium uptake and bone strength.
4. Consuming calcium with meals: Taking calcium supplements or eating calcium-rich foods with meals can improve absorption.

How does vitamin D enhance calcium absorption?

Vitamin D plays a crucial role in calcium absorption by stimulating the production of calcium-binding proteins in the intestines. These proteins facilitate the transport of calcium from the digestive system into the bloodstream, making it available for bone mineralization and other bodily functions.

Dietary Factors That Hinder Calcium Absorption

While many foods promote calcium absorption, some can interfere with this process. Being aware of these potential inhibitors can help you make better dietary choices:

• Phytates: Found in beans, seeds, nuts, and whole grains
• Oxalates: Present in spinach, rhubarb, and certain beans
• Excessive sodium intake: High salt consumption can increase calcium excretion
• Caffeine: May slightly decrease calcium absorption when consumed in large amounts
• Excessive alcohol consumption: Can interfere with vitamin D metabolism and calcium absorption

Do phytates completely prevent calcium absorption?

While phytates can reduce calcium absorption, they don’t completely prevent it. You can mitigate their effects by soaking beans and grains before cooking, consuming calcium-rich foods at different times than phytate-rich foods, or pairing them with vitamin C-rich foods to enhance absorption.

The Impact of Protein on Calcium Balance

The relationship between protein intake and calcium balance is complex. While protein is essential for overall health and bone strength, excessive protein consumption can potentially impact calcium metabolism:

• Moderate protein intake: Supports bone health and may improve calcium absorption
• High-protein diets: Can potentially increase calcium excretion
• Protein from dairy sources: Provides both protein and calcium, offering a balanced approach

It’s important to strike a balance in protein consumption. Aim for the recommended daily intake of protein while ensuring adequate calcium intake to support bone health.

How much protein is optimal for bone health?

The optimal protein intake for bone health varies based on factors like age, weight, and activity level. Generally, consuming 0.8 to 1 gram of protein per kilogram of body weight is recommended for adults. However, older adults may benefit from slightly higher protein intake to maintain muscle mass and bone density.

The Role of Vitamin K in Calcium Metabolism

Vitamin K is often overlooked in discussions about bone health, but it plays a crucial role in calcium metabolism and bone mineralization. This fat-soluble vitamin helps activate osteocalcin, a protein that binds calcium to the bone matrix.

• Vitamin K1: Found in leafy green vegetables like kale, spinach, and broccoli
• Vitamin K2: Present in fermented foods, certain cheeses, and egg yolks

Including vitamin K-rich foods in your diet can complement calcium intake and support overall bone health.

Can vitamin K improve bone density?

Research suggests that adequate vitamin K intake may help improve bone density and reduce the risk of fractures, especially in older adults. While more studies are needed, ensuring sufficient vitamin K in your diet through food sources or supplements (under medical supervision) may benefit bone health.

The Importance of Magnesium for Bone Health

Magnesium is another mineral that plays a significant role in bone health. It contributes to bone structure and helps regulate calcium metabolism. About 60% of the body’s magnesium is stored in bones, highlighting its importance in skeletal health.

• Supports vitamin D activation
• Helps in calcium absorption
• Contributes to bone mineralization

Good dietary sources of magnesium include:

• Nuts and seeds
• Whole grains
• Leafy green vegetables
• Legumes

How does magnesium interact with calcium in the body?

Magnesium and calcium work together in many bodily processes. Magnesium helps regulate calcium transport and plays a role in activating vitamin D, which is crucial for calcium absorption. Maintaining a proper balance between these minerals is essential for optimal bone health and overall well-being.

Lifestyle Factors Affecting Calcium Absorption and Bone Health

While diet plays a crucial role in calcium absorption and bone health, several lifestyle factors can also significantly impact these processes:

1. Physical activity: Regular weight-bearing exercises and resistance training can improve bone density and strength.
2. Smoking: Tobacco use can interfere with calcium absorption and increase bone loss.
3. Alcohol consumption: Excessive alcohol intake can negatively affect bone health by interfering with calcium metabolism and hormone balance.
4. Sun exposure: Moderate sun exposure helps the body produce vitamin D, which is crucial for calcium absorption.
5. Stress management: Chronic stress can lead to increased cortisol levels, which may contribute to bone loss over time.

How does exercise benefit bone health beyond calcium absorption?

Exercise offers multiple benefits for bone health beyond enhancing calcium absorption. Weight-bearing activities and resistance training stimulate bone formation, improve bone density, and enhance overall skeletal strength. Additionally, exercise helps maintain muscle mass, which is crucial for bone health and reducing the risk of falls and fractures, especially in older adults.

Incorporating a combination of these lifestyle factors along with a balanced diet can significantly contribute to optimal calcium absorption and long-term bone health. It’s important to adopt a holistic approach that considers both nutrition and lifestyle choices to maintain strong and healthy bones throughout life.

Emerging Research on Bone Health and Nutrition

The field of bone health and nutrition is continuously evolving, with new research shedding light on additional factors that may influence calcium absorption and overall bone health:

• Omega-3 fatty acids: Some studies suggest that omega-3s, found in fatty fish and flaxseeds, may support bone health by reducing inflammation and enhancing calcium absorption.
• Probiotics: Emerging research indicates that certain probiotic strains might improve calcium absorption and bone density.
• Polyphenols: Compounds found in fruits, vegetables, and beverages like tea and wine may have bone-protective effects.
• Vitamin C: Beyond its role in collagen formation, vitamin C may also support osteoblast function and bone mineralization.

How might probiotics influence bone health?

Probiotics may influence bone health through several mechanisms. They can enhance mineral absorption in the gut, produce short-chain fatty acids that support bone metabolism, and modulate the immune system to reduce inflammation. While more research is needed, incorporating probiotic-rich foods or supplements into your diet may potentially benefit bone health.

As research in this area continues to advance, it’s important to stay informed about new findings and consult with healthcare professionals to incorporate evidence-based recommendations into your bone health strategy.

Special Considerations for Different Life Stages

Calcium needs and absorption rates can vary significantly throughout different life stages. Understanding these variations can help individuals tailor their nutrition and lifestyle choices to support optimal bone health:

Childhood and Adolescence

During these growth periods, calcium requirements are higher to support rapid bone development:

• Emphasis on calcium-rich foods and vitamin D
• Importance of weight-bearing physical activities
• Monitoring for potential nutrient deficiencies

Pregnancy and Lactation

Pregnant and breastfeeding women have increased calcium needs:

• Higher calcium and vitamin D requirements
• Potential need for supplements under medical supervision
• Importance of balanced nutrition for both mother and child

Postmenopausal Women

Declining estrogen levels can lead to accelerated bone loss:

• Increased calcium and vitamin D needs
• Importance of strength training exercises
• Consideration of hormone therapy under medical guidance

Older Adults

Aging can affect calcium absorption and bone density:

• Higher calcium and vitamin D requirements
• Focus on fall prevention strategies
• Importance of maintaining muscle mass through diet and exercise

How do calcium needs change with age?

Calcium needs generally increase with age, particularly after 50. This is due to decreased calcium absorption efficiency and, in women, the rapid bone loss associated with menopause. For adults over 50, the recommended daily calcium intake increases to 1200mg, compared to 1000mg for younger adults. It’s crucial to meet these higher requirements through a combination of diet and, if necessary, supplements to maintain bone health in later years.

By understanding the specific nutritional and lifestyle needs at each life stage, individuals can take proactive steps to support their bone health throughout their lifetime. Regular consultations with healthcare providers can help ensure that your bone health strategy is appropriately tailored to your current life stage and individual needs.

Osteoporosis Diet & Nutrition: Foods for Bone Health

Food For Thought Quiz

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Food and Your Bones — Osteoporosis Nutrition Guidelines

The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day.

If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you’re not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.

Nutrition and Bone Health

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Bone Health and Osteoporosis Nutritional Guide

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Good-for-Your-Bones Foods

Food	Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese	Calcium. Some dairy products are fortified with Vitamin D.
Fish
Canned sardines and salmon (with bones)	Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines	Vitamin D
Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.	Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens, prunes and raisins.	Magnesium
Tomato products, prunes, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas and plantains.	Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.	Vitamin C
Prunes. Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.	Vitamin K
Fortified Foods
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.	Calcium, Vitamin D

Leafy greens and other nutrient-rich foods are good for your bones.

More Examples of Bone Healthy Food

Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health.

More Tips for Eating for Good Bone Health

Beans (Legumes)

While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.

Meat and Other High Protein Foods

It’s important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your body’s needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.

Salty Foods

Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. if it lists 20% or more for the % Daily Value, it is high in sodium. Aim to get no more than 2,300 mg of sodium per day.

Spinach and Other Foods with Oxalates

Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium.

Wheat Bran

Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you may want to take them two or more hours before or after eating 100% wheat bran.

Alcohol

Drinking heavily can lead to bone loss. Be sure to limit alcohol consumption.

Caffeine

Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation.

Coffee/Tea

Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.

Soft Drinks

Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us to better understand the link between soft drinks and bone health, here is what we know:

• The carbonation in soft drinks does not cause any harm to bone.
• The caffeine and phosphorous commonly found in colas may contribute to bone loss.
• Like calcium, phosphorous is a part of the bones. It is listed as an ingredient in colas, some other soft drinks and processed foods as “phosphate” or “phosphoric acid.”
• Some experts say that Americans get too much phosphorous, while others believe that it is not a problem as long as people get enough calcium. The harm to bone may actually be caused when people choose soft drinks over milk and calcium-fortified beverages.
• Luckily you can help make up for any calcium lost from these beverages by getting enough calcium to meet your body’s needs.

More Information

To learn more about other foods that may be good for your bones, visit PubMed.gov, an online service of the US National Library of Medicine, to find research studies on nutrition and bone health. Learn how to eat healthy with MyPlate and discover budget-friendly food ideas here.

Resources

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Are anti-nutrients harmful? | The Nutrition Source

The Nutrition Source

The takeaway: The pros and cons of anti-nutrients on long-term human health is an area of active research. Though certain foods may contain residual amounts of anti-nutrients after processing and cooking, the health benefits of eating these foods outweigh any potential negative nutritional effects. Eating a variety of nutritious foods daily and avoiding eating large amounts of a single food at one meal can help to offset minor losses in nutrient absorption caused by anti-nutrients.

The term “anti-nutrients” suggests what they are. Whereas nutrients are substances that nourish plants and animals to grow and live, anti-nutrients earn their title because they can block the absorption of nutrients. Anti-nutrients are naturally found in animals and many plant-based foods. In plants, they are compounds designed to protect from bacterial infections and being eaten by insects. [1]

There are several compounds in the foods we eat classified as anti-nutrients. Examples include:

• Glucosinolates and goitrogens in cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale)—can prevent the absorption of iodine, which may then interfere with thyroid function and cause goiter. Those already with an iodine deficiency or a condition called hypothyroidism are most susceptible.
• Lectins in legumes (beans, peanuts, soybeans), whole grains—can interfere with the absorption of calcium, iron, phosphorus, and zinc.
• Oxalates in green leafy vegetables, tea, beans, nuts, beets—can bind to calcium and prevent it from being absorbed.
• Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium. [2,3]
• Saponins in legumes, whole grains—can interfere with normal nutrient absorption.
• Tannins in tea, coffee, legumes—can decrease iron absorption.

It is not known how much nutrient loss occurs in our diets because of anti-nutrients, and the effects vary among individuals based on their metabolism and how the food is cooked and prepared. Many anti-nutrients like phytates, lectins, and glucosinolates can be removed or deactivated by soaking, sprouting, or boiling the food before eating.

Another consideration is that these anti-nutrients affect the absorption of nutrients eaten at the same meal. Therefore to lower this risk, it is recommended to avoid eating large quantities of foods containing anti-nutrients at one meal, and to eat a balanced diet throughout the day with a variety of foods. [3] For example, instead of eating two cups of bran cereal with milk for breakfast, choose one cup of cereal with milk and one cup of fresh berries.

People who are at high risk for diseases related to mineral deficiencies, such as osteoporosis with calcium deficiency or anemia with iron deficiency, may wish to monitor their food choices for anti-nutrient content. Another strategy could be altering the timing of eating foods with anti-nutrients. Examples are to drink tea between meals instead of with a meal to reduce the chances of iron being poorly absorbed, or taking a calcium supplement a few hours after eating a high-fiber wheat bran cereal that contains phytates.

Some studies on vegetarians who eat diets high in plant foods containing anti-nutrients do not generally show deficiencies in iron and zinc, so the body may be adapting to the presence of anti-nutrients by increasing the absorption of these minerals in the gut. [3] Still, other studies have shown that iron stores and blood zinc levels in vegetarians are typically below those of non-vegetarians. [4] How well non-heme iron (the form found in plant foods) and zinc are absorbed in the body is impacted by the amount of inhibitors such as phytates. A review found that these inhibitors negatively affected the absorption of non-heme iron, varying from 1% to 23%. [4]

Keep in mind that anti-nutrients may also exert health benefits. Phytates, for example, have been found to lower cholesterol, slow digestion, and prevent sharp rises in blood sugar. [2] Many anti-nutrients have antioxidant and anticancer actions, so avoiding them entirely is not recommended. [3,5,8]

More Research on Specific Anti-Nutrients

Keeping an eye on glucosinolates

A few studies have found a small but significant increased risk of disease with higher intakes of glucosinolates, which are obtained mainly through cruciferous vegetables. In two studies following three large prospective cohorts of 42,170 male and 168,404 female health professionals for several years, a higher intake of glucosinolates was associated with a slightly higher risk of heart disease and type 2 diabetes in men and women. Individuals with the highest intakes of glucosinolates had a 19% increased risk of type 2 diabetes compared with those with the lowest intakes, even after adjusting for other factors that can affect diabetes, such as BMI, physical activity, and smoking. [6] The strongest associations were observed for Brussels sprouts when comparing the highest (1 or more servings/week) and lowest intakes (never or almost never). In a separate analysis of these same three cohorts looking at intakes of glucosinolates and heart disease, participants who consumed one or more servings a week of Brussels sprouts and cabbage had a higher heart disease risk than those who consumed these vegetables less than once per month. [7] The authors did not recommend avoiding these foods but rather emphasized a need for more studies to replicate and confirm these findings to better understand this possible relation, as several other studies have shown a protective effect on diabetes and heart disease with higher intakes of cruciferous vegetables.

A closer look at phytic acid

Phytic acid, or phytates, is the stored form of phosphorus found in seeds, nuts, legumes, and unprocessed whole grains (concentrated in the outer bran layers). The amount of phytic acid in these foods varies widely even within the same food, based on the seed type, environmental conditions, climate, and soil quality. Phytic acid can have health benefits due to its antioxidant properties. Laboratory and animal studies show that it can protect against DNA damage and cancer cell growth. The chemical name for phytic acid, inositol hexakisphosphate or IP6, is very actively studied in cancer research and, though research is still early, IP6 has become a popular over-the-counter supplement. Phytic acid can also prevent kidney stones from forming by inhibiting the buildup of calcium crystals, a component of kidney stones.

However, phytic acid is also labeled an antinutrient because humans lack the phytase enzyme needed to break it down. As it passes through the gut, phytic acid binds to minerals like iron, zinc, and calcium so they are not well-absorbed in the intestine. This will occur only when phytic acid is eaten with foods containing these minerals at the same meal. The average Western diet usually has enough nutrients and variety to protect from a true deficiency, especially with the inclusion of some animal proteins (e.g., lean pork, poultry, shellfish) that are rich in zinc and heme-iron, a well-absorbed form of iron. A nutrient deficiency more likely occurs in developing countries where a variety of food choices is limited, the risk of malnutrition is higher, and legumes or whole grains are staples that are eaten with every meal. Also at risk are those who eat a vegan diet (which not only consists of plenty of seeds/nuts, legumes, and grains but these foods contain poorly absorbed non-heme iron), or those who already have an iron or zinc deficiency due to medical reasons.

How you prepare foods high in phytic acid can reduce the overall amount. Cooking, soaking overnight in water, sprouting (germination), fermentation, and pickling can all break down phytic acid so that the phosphorus can be released and absorbed by the body. Some natural bacteria in the colon contain the enzyme phytase and can also help to break it down.

Because of the potential health benefits of phytic acid, if your diet contains a variety of plant-based and lean animal foods, you don’t have to worry about how much you are eating. Only those already at risk for nutrient deficiencies of the minerals mentioned or those who eat only plant foods such as vegans may need to consider reducing phytic acid in the diet.

Oxalates and kidney stones

If you’ve been told by your doctor that you have calcium oxalate stones, the most common type of kidney stones, then you may have been advised to avoid foods high in oxalates. The tricky part is that many healthful plant foods are rich in oxalates including certain green leafy vegetables (spinach, Swiss chard), beets, beans, certain nuts (almonds), rice bran, and potatoes.

After we eat food, the body uses what it needs for energy. Some of the remaining food components not needed are shuttled to the kidneys to be excreted in urine. If there is too much waste and not enough liquid, tiny crystals can form. If there is not enough liquid or urine to flush them out, a high amount of oxalates in the urine can form crystals by attaching to calcium. Sometimes the crystals clump together to form a stone that is painful when it moves to pass.

However, avoiding dietary oxalate is not the only or best way to avoid kidney stones. It is important to drink enough fluids, especially water, to dilute the urine so that substances like oxalates do not collect and stick together. Eating calcium-rich foods at the same time as oxalate-rich foods can also help, as the oxalates will bind to calcium in the stomach, preventing the oxalate from being absorbed into the body. An example is to drink calcium-fortified milk or plant milk with a meal or snack that contains beans, spinach, or nuts.

Some people at risk for kidney stones may “hyper-absorb” oxalates, so in these cases moderating intake of oxalate-rich foods may be particularly helpful. [8] Cooking foods may also lower oxalate content. Oxalates dissolve in water, and some research indicates that boiling vegetables for 12 minutes can lower their oxalate content by 30-87%, with leafy greens like spinach and Swiss chard showing the greatest losses at about 85%. Steaming had less of an effect, showing about 45% loss of oxalates. [8]

Three large cohorts from the Health Professionals Follow-up study and Nurses’ Health Study (NHS) I and II found an average 20% increased risk of forming kidney stones with high oxalate intakes in men and women. [9] Men who had the lowest calcium intakes of less than 755 mg daily and the highest oxalate intakes had a 46% increased risk of developing stones. But higher calcium intakes in men were also found to be significantly protective from developing stones. A follow-up review of the NHS confirmed that higher calcium intakes were protective from kidney stones in women. [10] Other studies have found the DASH diet had a 40-50% lower risk of kidney stones, which may be due to the diet being rich in potassium and magnesium, minerals protective from kidney stones. [11]

Therefore, a dietary strategy to prevent kidney stones is more complex than just avoiding oxalates. For those at risk, drink plenty of water every day, eat enough calcium from foods, and eat low amounts of oxalate-rich foods taken with calcium-rich foods. Always inform your doctor about any dietary changes that are made for health reasons.

Related

Lectins

References

1. Peumans WJ, Van Damme EJ. Lectins as plant defense proteins. Plant physiology. 1995 Oct;109(2):347.
2. Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75.
3. Stevenson L, Phillips F, O’Sullivan K, Walton J. Wheat bran: its composition and benefits to health, a European perspective. Int J Food Sci Nutr. 2012 Dec; 63(8): 1001–1013.
4. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016 Dec 1;116(12):1970-80.
5. Liu Z, Luo Y, Zhou TT, Zhang WZ. Could plant lectins become promising anti-tumour drugs for causing autophagic cell death? Cell Prolif. 2013 Oct;46(5):509-15.
6. Ma L, Liu G, Sampson L, Willett WC, Hu FB, Sun Q. Dietary glucosinolates and risk of type 2 diabetes in 3 prospective cohort studies. Am J Clin Nutr. 2018 Apr 1;107(4):617-625.
7. Ma L, Liu G, Zong G, Sampson L, Hu FB, Willett WC, Rimm EB, Manson JE, Rexrode KM, Sun Q. Intake of glucosinolates and risk of coronary heart disease in three large prospective cohorts of US men and women. Clin Epidemiol. 2018 Jun 29;10:749-762.
8. Petroski W, Minich DM. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020 Oct;12(10):2929.
9. Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. Journal of the American Society of Nephrology. 2007 Jul 1;18(7):2198-204.
10. Prochaska ML, Taylor EN, Curhan GC. Insights into nephrolithiasis from the nurses’ health studies. American journal of public health. 2016 Sep;106(9):1638-43.
11. Taylor EN, Fung TT, Curhan GC. DASH-style diet associates with reduced risk for kidney stones. Journal of the American Society of Nephrology. 2009 Oct 1;20(10):2253-9.

Last reviewed January 2022

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Nutritionist Kononenko explained why calcium is washed out of the body

• Health

Many people know what calcium is and how important it is for the body. But there are important nuances. For example, how to properly replenish calcium reserves and how dangerous it is to bust.

January 22, 202212

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Calcium is the most abundant mineral in the body and is required by all cells. It preserves the function and structure of bones, participates in blood clotting, transmission of nerve impulses, and muscle contraction. It also helps stabilize blood pressure and prevents the most devastating effects of menopause: bone loss, which in turn leads to bone fractures.

– 99% of the calcium reserves in the body are bones and teeth, – said nutritionist Irina Kononenko. – The body uses bone tissue as a reservoir and source of calcium to maintain a constant concentration of calcium in the blood (serum calcium), muscles and interstitial fluid.

If there is a lack of calcium in the diet, it will be mainly the bones that will take the brunt. This is due to the fact that the bone undergoes constant remodeling: the destruction and deposition of calcium into new bone (formation).

The balance between these two processes changes with age, the expert explains.

– Bone formation exceeds the period of destruction in children and adolescents during periods of growth; while in adulthood (up to 30-35 years old), both processes are relatively the same, the nutritionist explains. – In the elderly, especially postmenopausal women, bone destruction exceeds formation, resulting in bone loss, which increases the risk of osteoporosis over time.

Read also

When there is a risk of calcium deficiency

• due to health problems such as kidney failure

• due to treatment with certain drugs such as diuretics, steroids

  9 0004

• at lactose intolerance and cow’s milk protein allergy due to insufficient dietary calcium intake,

• in inflammatory bowel disease,

• for low vitamin D levels,

• during menopause, reduced estrogen production increases both bone resorption (breakdown) and decreases calcium absorption,

• in women with anorexia nervosa, decrease in calcium absorption and higher urinary calcium excretion.

What leaches calcium from the body

• Alcohol – diuretic, disrupts the microflora of the gastrointestinal tract.

  – Plus, there are people with broken alcohol-hydrogenase polymorphisms, which means that the tendency to poor alcohol detoxification will be higher, which means that there will be more harm, including for the mineral composition of the body, explains nutritionist Kononenko.

• Palm oil – interferes with the absorption of calcium.

  – It reduces the absorption of many useful substances – due to its excessive density of the lipid composition, the balance is 3:6:9. Palm oil also almost does not oxidize and, as it were, blocks the absorbent cell membrane for the absorption of microelements, vitamins, minerals, etc., the expert says.

• Caffeine – due to the diuretic effect, it washes away not only calcium but also other minerals, but only when it comes to 4 or more cups of coffee per day.

  – But in people who have CYP450 breakdowns in the first phase of detox, sometimes 1-2 cups can also stimulate increased sensitivity to caffeine and therefore an increased tendency to demineralize, says the nutritionist.

• Excess sugar – disrupts the intestinal microflora, and many beneficial substances are absorbed in the intestines.

• Starvation diets. Improper fasting affects the processes of bone mineralization. There is proper fasting – under the supervision of specialists, with the intake of mineral supplements.

See also

Calcium deficiency symptoms

• dry skin

• eczema 8 psoriasis,

• fatigue and lack of energy,

• depression and irritation,

• insomnia,

• numbness and tingling of fingers and toes, 007

• dysphagia or difficulty swallowing,

• yellow and brittle teeth ,

• muscle cramps,

• poor appetite,

• heart rhythm disorders.

In the long term, insufficient calcium intake causes osteopenia (low bone density), which, if left untreated, can lead to osteoporosis. The risk of bone fractures increases.

Should I take calcium supplements

– The best way to get calcium is a balanced diet, explains Irina Kononenko. – Supplemental calcium intake is usually required if you are at risk.

Helps calcium absorption – iodine, vitamins D, K, potassium.

They interfere with the absorption of calcium – magnesium, zinc, manganese, vitamin B2, phosphorus, sodium, iron.

Sources of calcium – Sesame, almonds, hazelnuts, pumpkin seeds, mustard, turnips, garlic, parsley, soy, banana, broccoli, white beans, fish with bones (sardines in oil), dairy products.

See also

How much calcium you need

The amount of calcium you need to get from your diet every day depends on age and gender

• Children aged 4 to 8 years – 1000 mg

• Children aged 9 to 18 years – 1300 mg

• Adults aged 19 to 50 years — 1000 mg

• Men ages 51 to 70 1000 mg

• Women aged 51 to 70 1200 mg

• Adults 71 and older 1200 mg

– Actually, is too many calcium comes with some risks (risk of heart attack and prostate cancer). Calcium supplements can also cause flatulence and constipation, as well as possible kidney stones, explains Irina Kononenko.

Text author:Anna Maiskaya

Not cottage cheese, but dried apricots, spinach and ice cream! Where to get more calcium for the body? » Medical Diagnostic Center in Minsk Grandmedica

Lack of calcium in the body is especially dangerous for children over 5 years old, pregnant women and vegetarians. Nutritionist Liliya Kosnikovich about which products contain a useful microelement, what to eat them with for better assimilation and how to correctly calculate the daily allowance.

Calcium deficiency is an urgent problem of our time

The problem of calcium intake is especially relevant for people under 18 years of age, while bone mass is gaining. It is during this period that the body should not feel calcium deficiency. This is a kind of protection against the development of osteoporosis in the future.

– So, about 90% of the complete mineralization of the bone tissue of women is achieved at the age of 17 years, 95% – at the age of 20 years, and 99% – at the age of 26 years.

Lack of calcium in the body leads to a decrease in bone density and the development of osteoporosis.

– The World Health Organization has recognized this disease as the fourth most dangerous in the world after cardiovascular diseases, cancer and diabetes.

Particularly acute lack of calcium is felt in children from 5 years old, the elderly, pregnant and lactating women, people with lactose intolerance, postmenopausal women, vegetarians.

The thing is that up to 3 years the child’s diet in most cases is complete. Pregnant and lactating women are monitored by gynecologists. Such women are often prescribed calcium supplements. The rest are at risk.

The norm of calcium for people of different ages and genders

The body of an infant contains 25 grams of calcium, in the body of an adult – 1200. Here are the recommended consumption rates of this trace element for people of different ages and sex:

Children 4 -8 years – 900 milligrams per day

Children 9-18 years – 1100-1200 milligrams per day

Adults 19-60 years – 1000 milligrams ov per day

Adults 60+ years – 1200 milligrams per day

Pregnant and lactating women – 1300-1400 milligrams per day dairy products. +20% other food (greens, nuts, seeds) + vitamin D for better absorption of calcium (fish, egg yolks, butter).

Doctors recommend calculating the norm for calcium as follows – the amount of consumed (dairy) products + adding 250 grams to the rest of calcium with food.

– Vegetarians who do not eat dairy products are recommended to consume calcium in the form of dietary supplements.

Where calcium is found, except for cottage cheese

– Calcium is best absorbed from dairy products of medium fat content (cottage cheese 3-5%, milk – 2%, sour cream – 10-20%). Low-fat dairy products contain less fat-soluble vitamin D and reduce calcium absorption.

Nuts, seeds and sesame also contain a large amount of this trace element. But besides it, there are also fats. Therefore, those who suffer from excess weight should be careful with such products.

There is calcium in different types of cabbage (white cabbage, broccoli, Brussels sprouts). Moreover, the absorption of this trace element from cabbage is almost as high as from dairy products.

Here is the calcium content in mg per 100 g of products:

Hard cheeses – 600-1040

Soft cheeses – 500-800

Processed cheeses – 300-600

Parsley, celery – 240-250

Hazelnut, almond – 170-254

Spinach, broccoli – 125-210

Dates, dried apricots – 160-170 % — 130-180

Legumes ( beans, soy) – 115-257

Milk, kefir, yogurt – 100-120

Sour cream, cream – 86-100

Fish – 30-90

Oatmeal – 64

9 0008 Chicken egg – 55

Ice cream — 100

Calcium-vitamin bond D and protein

— It is thanks to a sufficient amount of vitamin D that calcium in the body is better absorbed.