Factors Affecting Calcium Absorption
Increased by :
Body needs – growth, pregnancy, lactation
Vitamin D
Milk lactose
Acid environment – hydrochloric acid, citric acid, ascorbic acid (vitamin C)
Protein intake and amino acids such as lysine and glycine
Low fat intake
Exercise
Phosphorus balance
Decreased by :
Vitamin D deficiency
Gastrointestinal problems
Hypochlorhydria (low stomach acid)
Stress
Lack of exercise
High fat intake
High protein intake
Oxalic acid foods (raw beet greens, chard, spinach, rhubarb, cocoa)
Phytic acid foods (whole grains)
High phosphorus intake
Sources of Calcium
Sardines (or any small fish with bones)
Whitebait
Almonds
Brazil nuts
Pistachio nuts
Sesame seeds
Linseeds
Sunflower seeds
Pumpkin seeds
Navy beans
Chickpeas
Kidney beans
Lentils
Parsley
Silverbeet
Watercress
Dried figs
Lemons
Cows milk
Kelp
Molasses
Spinach
Broccoli
Yoghurt
Cottage cheese