Calcium is a vital mineral for bone and dental health. It also supports muscle function, nerve activity, and blood clotting. Implementing specific dietary adjustments can effectively increase calcium levels in the body.

Eat small fish with bones

According to Times of India, certain small fish varieties offer additional calcium when consumed whole, including the bones. Bones are rich in this mineral, while the flesh primarily provides protein and other nutrients. Adults generally need 800-1,000 mg of calcium daily. The required calcium intake may vary based on age and physiological stage.

Small fish eaten with bones are rich in calcium. Photo: Bui Thuy.

Combine calcium with vitamin D, magnesium, vitamin K, and protein

Vitamin D facilitates calcium absorption from the intestines. Therefore, it is advisable to combine foods rich in both nutrients in your diet. Incorporate fatty fish, egg yolks, and mushrooms. For packaged goods, check nutrition labels to monitor ingredients.

Magnesium aids in regulating calcium metabolism and vitamin D activity, found abundantly in beans, whole grains, and green vegetables. Vitamin K, crucial for bone formation and mineralization, is primarily sourced from green leafy vegetables. Protein is also essential for maintaining bone mass. To optimize absorption, avoid consuming excessive calcium in one sitting; instead, distribute intake evenly across meals.

Prepare food to optimize calcium sources

Preparation methods significantly impact the mineral content remaining in food. When cooking vegetables, avoid prolonged soaking or boiling, especially if discarding the cooking water, as some minerals can leach into it. When making soups or broths, use all the liquid to retain nutrients. Prioritize cooking methods that result in al dente vegetables to minimize nutrient loss during preparation.

Eat a variety of foods

Eating Well recommends consuming a diverse range of calcium-rich foods rather than relying on a single source. Each food offers varying amounts of calcium along with other essential nutrients. For instance, small fish provide protein in addition to calcium; tofu and green vegetables are rich in magnesium, vitamins, and fiber.

Some plant-based foods contain oxalates or phytates, which can hinder calcium absorption. Therefore, consuming a wide array of food groups helps create a balanced diet and improves the body's ability to meet daily calcium requirements.

Le Nguyen (compiled)