Wednesday, July 22, 2009

Food Sources That Help Bone Loss

Osteoporosis is often called the silent disease because it progresses slowly overtime, without symptoms until fracture occurs. I read an article that might help to my visitors and readers. Calcium is one of our most confusing supplements because there are so many sources of calcium. Some popular forms of calcium are only 4% absorb by the body. We might always ask this questions to ourselves. Should we eat more milk or cheese? Use Tums tables? Should calcium supplement be derived from ground-up oyster shell, coral reefs, vegetables or bone meal? How much calcium do we need to keep our bones and teeth strong and healthy?

There are foods that are high in calcium such as cow's milk, are low in magnesium (8 parts to 1) which creates a magnesium deficiency and may contribute to the development of weaker bones. The latest studies revealing that balanced amounts of dietary calcium and magnesium results a better accumulation and maintenance of bone density when compared to a diet emphasizing calcium alone. Diets high in magnesium, potassium, fruits and vegetables with adequate protein and limited amount of junk foods show a better accumulation and maintenance of bone density.

Bone Healthy Food Choices

* Calcium Sources - Turnips Greens, Cheese, Bok Choy, Salmon, Kale, Tofu, Yogurt and Sardines.

* Calcium & Magnesium Sources
- Soy Beans, Almonds, Sesame seeds, Okra, Hazelnuts, Broccoli, Lima, Dates, Beans, Chickpeas, Figs, Artichoke and Molasses.

* Magnesium Sources
- Quinoa, Black Beans, Brown Rice, Cashews, Whole Wheat, Bananas, Sunflower Seeds, Pumpkin Seeds, Oat and Oat Bran.

* Herbs are also a food source that contains many nutrients - Alfalfa, chamomile,fennel seed, horsetail, nettle, oatstraw and red raspberry, to name a few are great sources of natural calcium and many other minerals that beneficial to bone health.

Not only it is important to have a balance diet and lifestyle but a good supplement as well. Nutrition, exercise and quality supplement all work hand in hand to build strong bones throughout a lifetime.

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