Foods That Increase the Calcium Absorption of Cottage Cheese

Cottage cheese is a good source of calcium. Calcium, a mineral that protects bones and teeth, regulates blood pressure and heartbeat and helps wounds heal, works with other nutrients to be absorbed by the body as it should. Magnesium and Vitamin D, for example, are necessary for calcium absorption. Eating foods rich in such nutrients helps the body absorb calcium in cottage cheese.

Diet Is Key

• Cultures with a diet of green vegetables, grains, tofu, seafood and legumes (such as peas and beans) have lower incidence of health problems like obesity and osteoporosis. Most of these foods have calcium in their own right, and they help make calcium accessible to the body. In addition, add flax seed oil or fish oil to cottage cheese to help digestion, which in turn helps absorption of calcium.

The Role of Magnesium

• Bean soup

  Magnesium is necessary for calcium absorption. Without enough magnesium, calcium can collect in the soft tissues and cause a form of arthritis. When calcium does not absorb well into the blood and bones, we do not get the full health benefits of the calcium.

Bean soup is rich in calcium and magnesium.

• Whole grains such as brown rice, millet, buckwheat, whole wheat and rye are rich in magnesium. Legumes--including lentils, split peas, and beans--are as well. Eating cottage cheese with a whole grain bread, pea or bean soup, or a few nuts will help you absorb calcium at that meal by increasing magnesium.

The Role of Vitamin D

• The vitamin that sends calcium to the bones is Vitamin D. So, to prevent osteoporosis, be sure to get enough Vitamin D. Besides sunshine, you can get Vitamin D through foods such as egg yolks, saltwater fish, liver and milk with Vitamin D added.

Using Supplements

• Besides foods, take mineral supplements to increase calcium intake. Look for those that contain magnesium and Vitamin D as well as calcium.