Vegetarians and vegans may find it challenging to get enough calcium and absorb it into their bodies. Calcium is essential to bone health. Taking calcium on its own does not mean that the body will absorb it. By combining certain types of foods and supplements, you can absorb calcium well and protect your bones.
Combine Calcium with Vitamin D
Your body needs vitamin D in order to properly absorb calcium. Your body cannot make these vitamins, so they must come from dietary, natural or supplemental sources. A simple way to get enough vitamin D is to go outside and be in the sun. About 15 minutes of being in the sun each day allows your body to make enough vitamin D for calcium absorption.
Take a Bone Density Supplement
Eating enough foods with calcium and vitamins D and K can be challenging for anyone, whether they’re an omnivore, vegetarian, or vegan. Another way to increase your calcium absorption is to take a bone density supplement. These supplements, like those available from AlgaeCal, are capsules that you swallow after a meal. The supplement contains a high concentration of calcium and Vitamin D that your body can easily absorb.
Dark Green Leafy Vegetables
Dark green leafy vegetables are an ideal way to get enough calcium into your body. You can eat them fresh or cooked, depending on your preferences. One cup of cooked collard greens has 27 percent of the recommended daily allowance of calcium. One cup of chopped fresh kale contains 14 percent of your recommended daily allowance of calcium. These vegetables are also high in vitamin K, which aids in calcium absorption.
Try Other Vegetables That Are High in Calcium
In addition to leafy green vegetables, there are other vegetables high in calcium. Spring onions, leeks, snap beans, cooked butternut squash, broccoli, sweet potatoes and parsnip all contain at least 4 percent of your daily recommended allowance of calcium in each serving. Combine these foods with one serving of portabella, crimini or white button mushrooms, which have an average of 175 percent of the daily recommended allowance of vitamin D.
Eating a variety of vegetables every day and combining foods that are high in calcium with those that are high in vitamin D facilitates calcium absorption. Going outside for a short amount of time is also helpful to absorbing dietary calcium. Taking a bone density supplement is also a good idea for ensuring that your body gets the right nutrients.
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