Calcium, the most abundant mineral in the human body, maintains strong bones and teeth. In addition, calcium aids in muscle and nerve functions and releases hormones and enzymes needed throughout the body. The National Institutes of Health Office of Dietary Supplements recommends that adults consume at least 1,000 mg of calcium per day. The body absorbs calcium from food or supplement sources through the digestive tract. Eating certain types of foods can inhibit the absorption of calcium.
Oxalic Acid
Oxalic acid is a chemical substance naturally found in many vegetables. At extremely high levels oxalic acid can become toxic, but the amount of vegetable that must be consumed makes that level near impossible to reach. Once ingested, the oxalic acid combines with calcium forming a salt known as calcium oxalate. The formation of calcium oxalate leads to two potential complications. First, calcium oxalate forms crystals, although small, which can feel sharp and cause irritation. Because the body gets rid of the calcium oxalate through urine, these crystals can cause kidney stones. Second, by binding to calcium, the oxalic acid inhibits the body from utilizing the calcium, therefore inhibiting its positive health effects. Although healthy people can consume vegetables containing oxalic acid without any problems, if you suffer from a kidney disorder your doctor may warn you of the possible effects when consuming oxalic acid. Vegetables containing the highest concentration of oxalic acid include amaranth, cassava, chives and purslane. Other vegetables with oxalic acid include green leafy vegetables such as spinach, kale and cabbage; beans such as snap beans and cruciferous vegetables such as broccoli and cauliflower.
Phytic Acid
Phytic acid describes another chemical substance found mainly in edible legumes -- plants with seed pods, cereals or grains, seeds and nuts. Phytic acid in the plants allows for the storage of phosphorus. Once ingested into the human body; however, phytic acid binds to calcium making it unavailable and useless for the body. To reduce the risk of phytic acid inhibiting calcium, refrain from eating whole grain foods, seeds and nuts. To reduce the amount of phytic acid, soak the grains or nuts which removes the phytic acid, as described by phyticacid.org.
Caffeine
Caffeine is a chemical compound found in many types of foods including coffee, tea, soft drinks, chocolate and kola nuts. Because caffeine can inhibit the absorption of calcium, those at an increased risk of developing problems -- such as those with kidney probems -- involving calcium should avoid eating or drinking caffeine. If you have a medical condition, inform your doctors of all supplements you take and any changes in diet that can affect the absorption of vitamins and minerals.
Member Comments