Beyond Milk: 3 Food Combos to Enhance Calcium Absorption

Calcium is an important trace mineral for maintaining bone rigidity and organ functionality. Deficiency in this mineral can lead to osteoporosis and symptoms such as cramps, heart palpitations, and insomnia.
Cai said it is difficult to significantly increase bone density in older osteoporosis patients, even if they consume a large amount of calcium. Therefore, to prevent osteoporosis, one should start building bone density at a younger age rather than waiting until symptoms appear.
According to Cai, external stimulation, such as weight training, can activate our osteoblasts (bone-forming cells) and increase their rigidity. Daily exercise, such as walking, jogging, etc., is also good for keeping our bones healthy.
She added that in Asia, dairy products are not the primary source of calcium. Many rely on other foods such as vegetables, beans, and grains. Most of the high-calcium vegetables are dark green, such as kale, which contains about 250 milligrams of calcium per 100 grams (3.5 ounces). This amount is even higher than that of milk, which contains about 120 milligrams of calcium per 100 grams. In addition, amaranth also has a high content of calcium, about 200 milligrams per 100 grams.