Essential food for healthy bones
Proper diet containing optimal amounts primarily of calcium, magnesium and vitamin D is essential in preventing osteoporosis.Osteoporosis is a progressive weakening of the bones, and females suffer more often than males. It is particularly noticeable in menopausal and post-menopausal phases in women, when it comes to rapid loss of bone mass, causing bones to become brittle, especially the hips.Fractures are more likely to lean and physically insufficiently active women, as well as those who have their ovaries removed before the age of forty or suffering from diseases of the thyroid gland and kidneys.
Natural sources of calcium
Good sources of calcium that our body absorbs well are sesame seeds, sunflower seeds, almonds, and dark green leafy vegetables. Legumes contain it in smaller amounts. For example, 300 grams of beans contains about 160 milligrams of calcium, 1 tablespoon sesame about 80 milligrams, and the same has one large orange.
Minerals and vitamins feed the bones
Calcium rich food: salmon, kale, dried figs, sardines, beet leaves, chickpeas, sesame seeds, almonds, nuts, green vegetables and legumes. They should be combined with products containing vitamin C to improve the absorption of this mineral.
Nuts are rich in magnesium, a mineral that increases the absorption of calcium and gives the bones density. In addition, Magnesium prevents muscle cramps and insomnia, relieves headaches, regulates heart rhythm and helps us to cope with stress. In case of need for magnesium supplements advice should be sought from an expert.
This mineral stimulates the absorption of calcium, and recent studies suggest that increases the level of estrogen, and thus prevents from loosing minerals in the bone at menopause. Boron mineral is present in fruits (apples, pears, take, grapes, raisins, peaches), as well as in legumes and honey.
- Manganese and zinc
Pineapple juice contains manganese, which is also important for the bone metabolism. This mineral is found in spinach, beans, oats, nuts, fruits and whole grains. Zinc is a mineral that we need to preserve the bones and the production of collagen and is mostly present in seafood, nuts and seeds.
- Vitamins A, C, D and K
Vitamin A prevents heart, eye and skin diseases, strengthens the immune system, prevents strong menstrual bleeding and contributes in osteoporosis prevention. However, higher doses of vitamins, particularly the synthetic form (supplements) may be toxic. Sufficient levels of vitamin D (sea fish) increase the utilization of calcium in the body, and the best source is the sun (it is enough to expose the body to the sun for ten minutes a day). To maintain optimal levels of calcium in the body is important to consume food containing vitamin K (cabbage, especially kale, broccoli, Brussels sprouts …). Lack of this vitamin allows calcium to be deposited in soft tissues, blood vessels, kidneys, instead of the bones. Vitamin C taken with the advice of a professional person, especially if you are taking blood-thinning medications (anticoagulants). In addition, vitamin C helps the absorption of magnesium and other minerals, as well as participating in bone renewal.
Supplements should be taken only by medical recommendation
Big amount of calcium intake as supplement can in some cases reduce the production of vitamin D (important for the process of restoring bone tissue and fighter against free radicals). In addition, the excess of this mineral can also cause the formation of kidney stones, a joint disease, arteriosclerosis, damage to the optic nerve (glaucoma), reduce the use of iron and cause muscle cramps, constipation, headache and arrhythmias. Calcium supplements are commonly produced from grinned bones of animals (bones though time absorb toxins), and dolomite, that can contain arsenic, lead, aluminum and cadmium, which are toxic of course. So, the advice is -do not take these supplements without medical recommendation.
How do products of animal origin affect our bones
Belief that milk and milk products are essential components of any diet because they contain large amount of calcium is not fully credible. The body utilizes about 25 percent of the minerals of milk, and in combinations with meat protein, this usage is minimized. Pasteurized and homogenized milk does not contain sufficient amounts of vitamins A, D, K2, magnesium and enzymes important for calcium absorption. In addition, meat produces acid reaction in tissues and in many cases draws calcium from the bones. There is no evidence that people who do not consume meat and dairy products have weak bones. Women in Africa and in parts in Southeast Asia, where milk and dairy products are almost ignored in the diet, rarely suffer from osteoporosis.
What should be avoided
Older people prone to bone fractures, should especially reduce intake of caffeinated drinks, salty foods, fatty meat and alcohol. Keep in mind that substances such as maltodextrin, corn syrup, maple syrup, and fructose can affect the excretion of calcium and other vitamins and minerals from the bones, making them porous and brittle. Since chard and spinach contain big percentage of oxalates, people prone to osteoporosis should not often consume them. Products containing lot of phosphorus should also be avoided as well as medicines for heartburn.
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