When drinking milk
If heated, only heat up to about 70 degrees Celsius to avoid losing nutrients and calcium precipitation. Limit sugar intake.
You should not drink milk on an empty stomach in the morning, as the protein in milk is easily metabolized to replace carbohydrates. Avoid drinking milk at the same time as chocolate.
Drinking milk in the evening is more beneficial, helping to supplement calcium when the body is deficient at night, supporting the prevention of osteoporosis.
Combine proper processing of calcium-rich foods
When cooking dishes such as dried shrimp, bones, oysters, seaweed, snails, snakehead fish, fatty mushrooms, lilies... you should add a little vinegar to increase solubility and calcium absorption.
Vegetables containing a lot of oxalic/phytic acid such as spinach, star anise, and purslane should be blanched briefly before cooking to reduce about 80% of the substances hindering calcium absorption.
Fruits containing citric acid (oranges, lemons, plums...) also contribute to increasing calcium absorption – should be eaten regularly.
Increase vitamin D and protein
You should supplement with foods rich in vitamin D such as seafood, animal liver, egg yolks, lean meat. Vitamin D deficiency causes the body to absorb less than 10% of calcium from food.
Limit grease and salt
High-fat foods can inhibit calcium absorption. Eating salty foods reduces the ability to retain and absorb calcium, so you should reduce salt in your diet.
