Best Way To Absorb Calcium And Vitamin D
Calcium and vitamin D are essential nutrients that our body needs to maintain strong bones and teeth. Calcium is the mineral that our body needs to build strong bones, while vitamin D helps our body absorb calcium. In this article, we will discuss the best ways to absorb calcium and vitamin D to keep our bones and teeth healthy.
1. Get Enough Sunlight
Sunlight is the best natural source of vitamin D. When our skin is exposed to sunlight, it produces vitamin D. Spending 10-15 minutes in the sun without sunscreen can provide our body with enough vitamin D. However, too much sun exposure can lead to skin damage and increase the risk of skin cancer. So, it is important to get moderate sun exposure.
2. Eat Foods Rich in Calcium and Vitamin D
Eating foods rich in calcium and vitamin D can help our body absorb these nutrients. Some of the foods that are rich in calcium are milk, cheese, yogurt, leafy greens, nuts, and fish. Some of the foods that are rich in vitamin D are fatty fish, egg yolks, and fortified foods like cereals, milk, and orange juice.
3. Take Calcium and Vitamin D Supplements
If you are not getting enough calcium and vitamin D from your diet or sunlight, you can take supplements. Calcium supplements are available in different forms like calcium carbonate, calcium citrate, and calcium phosphate. Vitamin D supplements are available in the form of vitamin D2 and vitamin D3. It is important to take these supplements under the guidance of a healthcare professional.
4. Avoid Certain Foods and Drinks
Some foods and drinks can interfere with the absorption of calcium. Foods high in oxalates, such as spinach, rhubarb, and beet greens, can bind with calcium and prevent its absorption. Foods high in phytates, such as whole grains, beans, and seeds, can also interfere with calcium absorption. Excess caffeine and alcohol consumption can also lead to calcium loss from bones.
5. Exercise Regularly
Regular exercise is important for maintaining bone health. Weight-bearing exercises like walking, running, and dancing can help stimulate bone growth and increase bone density. Strength training exercises like lifting weights can also help build strong bones.
6. Get Enough Magnesium
Magnesium is another mineral that is important for calcium absorption. It helps convert vitamin D into its active form, which is necessary for calcium absorption. Some of the foods that are rich in magnesium are almonds, spinach, avocado, and dark chocolate.
Conclusion
Calcium and vitamin D are essential nutrients that our body needs to maintain strong bones and teeth. Getting enough sunlight, eating foods rich in calcium and vitamin D, taking supplements under the guidance of a healthcare professional, avoiding certain foods and drinks, exercising regularly, and getting enough magnesium are some of the best ways to absorb calcium and vitamin D to keep our bones and teeth healthy.