A diet high in fruits, vegetables, whole grains, protein, and some fats is vital to strengthening bones. Certified dietitian and nutritionist Mary Jane Detroyer says it’s critical to include vegetables high in minerals. However, avoid oxalate-laden greens, which can block calcium absorption. Instead, look for calcium-rich foods such as tofu, edamame, and yogurt.
Magnesium
While calcium is vital, you need various other nutrients to maintain strong bones. A nutrient-dense diet rich in vegetables, fruits, whole grains, protein, and healthy fats is the best starting point. Dietitian Mary Jane Detroyer, a certified nutritionist in New York City, emphasizes the importance of eating various vegetable types, especially those rich in minerals. However, it is essential to avoid oxalate-rich greens, as they can inhibit calcium absorption. Moreover, eat plenty of calcium-rich foods such as tofu, cheese, and yogurt.
A diet rich in vitamin A is also vital for bone health. It is essential for cell development, normal skeletal development, and eye health. It is found in foods like eggs, liver, green leafy vegetables, carrots, and butter. But remember that too much vitamin A can cause bone loss and increase the risk of hip fracture. Therefore, try to limit your intake of retinol supplements, especially those made from animal sources to 10000 IU per day. A daily calcium intake of about 1000 milligrams is enough.
If you’re taking a calcium supplement, choose a high-quality one with a USP symbol. It should be purified and not contain any toxic metals. In addition, a calcium supplement should contain magnesium and vitamin D. Some people cannot tolerate calcium supplements well. Calcium citrate is a better choice if you’re concerned about gas, constipation, or acid rebound. Also, try to eat high-fiber foods and drink plenty of fluids.
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Phosphorus
It’s important to know that the health of bones is influenced by many other factors besides calcium and phosphorus. For example, phosphate is a critical mineral that combines with calcium and forms the rigid structure of bones and teeth. Insufficient intake of this mineral may increase the risk of osteoporosis.
While calcium is essential for healthy bones, it must also be consumed with phosphorus to benefit from this mineral combination. Studies have shown that calcium and phosphorus are co-dependent on bone health. Phosphorus is a mineral found naturally in dairy products and is essential for bone growth. Unfortunately, most calcium supplements do not contain enough phosphorus. Phosphorus is needed in small quantities to maintain the body’s fluids and tissues, so calcium-only supplements can negatively impact phosphorus absorption.
Phosphorus is also essential for energy metabolism, intracellular pH, and cell signaling. It is present in the cell membranes and nucleic acids. In addition, phosphorus and calcium are strongly attracted to each other because of their electronegative natures. Phosphorus has a much higher electronegative value than calcium, which means phosphorus can quickly impact calcium homeostasis. Phosphorus is most abundant in green leafy vegetables and plant-based calcium sources.
Increasing calcium and phosphorus intake can improve bone health, but the research needs more data. The World Health Organization and the Food and Agriculture Organization of the United Nations have defined a calcium paradox as a condition where calcium and phosphorus levels are high while calcium intake is too low.
Vitamin A
Bone health is essential for a person’s overall health, and it’s crucial to consume enough calcium and Vitamin D. In addition to calcium, the body also needs phosphorus, a mineral found in shellfish, meat, lentils, and sardines. When absorbed well, phosphorus can help your body build new bones. Also, Vitamin K is essential for bone formation and blood clotting. Food sources of vitamin K include avocado, kiwi, pumpkin, and leafy greens.
According to the National Osteoporosis Foundation, adults should consume at least 600 IU of vitamin D daily for bone health. However, this figure varies by age and other factors. For example, adults over 70 years of age should consume 800 IU of vitamin D a day. But many other elements are essential for bone health.
While calcium is essential for healthy bones, vitamin D is even more crucial. The vitamin regulates calcium absorption and the delivery of the mineral to bones. It also controls the production of osteocalcin, the second most abundant protein in our bones. Women with higher vitamin D levels can consume a third of the recommended daily calcium without compromising their bones.
However, getting enough Vitamin D from food sources is not always easy. While plenty of vitamin D-fortified foods, few provide sufficient levels for optimal bone health.
Soybeans
Soybeans are a great source of calcium and protein and are also a great source of iron. They are a part of the pea family and have been a staple of Asian cuisines for thousands of years. They are also popular as a meat substitute and are often use in vegan and vegetarian diets. They also contain hormone-like compounds known as phytoestrogens, which are associated with several beneficial health effects. Moreover, studies have shown that soy-based foods can reduce your risk for various health problems.
Researchers have found an association between soy intake and bone density. This connection may be due to several factors, including hormonal status, dietary intake, and duration of soy consumption. However, it is essential to note that studies on long-term soy intake may be more conclusive than those conducted in shorter periods. In addition, it is hard to evaluate the effect of a sudden increase in soy intake on bone health.
Soy products can be category into two types: fermented and unfermented. Unfermented soy products include tofu, soymilk, edamame, soybean sprouts, and soy sauce. Fermented soy products include miso, tempeh, and natto. Soy milk is a source of calcium and iron and can be used in cooking or as a snack. Soy products can be purchased at natural or organic grocery stores.
Greek yogurt
Greek yogurt is rich in protein and has health benefits for the bones. A four-ounce serving has around 12 grams of protein, the same as two eggs or half a serving of fish. A Greek yogurt serving also contains more protein than an egg, so it’s the perfect replacement for milk and cream in baking recipes. It also has choline, which is excellent for brain function, and is rich in conjugated linoleic acid, which helps burn abdominal fat.
Although the dairy in commercial Greek yogurt is generally lower in fat, most brands contain a lot of sugar and other additives. These additives may affect some people’s digestive health. They may also cause allergic reactions. Many people have digestive issues and may have trouble digesting dairy.
Researchers conducted a study of 4,300 adults aged 60 and older. Those who ate yogurt daily showed improved bone mineral density. They also had lower incidences of osteoporosis. In addition, they were better able to perform basic physical tasks, such as transferring from a chair, cooking, and cleaning the house.
Besides being high in calcium, Greek yogurt is also high in protein. Protein-rich diets can help people lose weight because the body feels fuller for longer. When this happens, they eat less. This leads to more significant weight loss.
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Tahini
Tahini is a powerful source of B vitamins, thiamine, and many minerals, including magnesium, zinc, and copper. These minerals help support a healthy metabolism, stress levels, and cognitive processes. Tahini is also a versatile ingredient in cooking. You can use it as a condiment or a dipping sauce in salads or sandwiches.
Tahini also contains more protein than most nuts and dairy products. It is also a good source of vitamin E, which helps protect the body from heart disease and strokes. Other minerals and phytosterols make it a great food choice. Its pale color and mild flavor make it preferred by many people, but darker varieties are also made from unsalted sesame seeds. These seeds are higher in minerals and phytosterols and have a more nutty flavor. It is best to consume unhulled sesame seeds, as the husks will interfere with the absorption of minerals.
Tahini is rich in monounsaturated and polyunsaturated fats, which help lower cholesterol levels and reduce the risk of heart disease. It also contains sesamin lignans, which are compounds similar to estrogen. These compounds are anti-cancer agents and may protect against hormone-related diseases.
Tahini is also high in magnesium, which is essential for the health of bones. Without magnesium, calcium is difficult to absorb and store in other body parts. This is why many calcium supplements are fortified with magnesium. Tahini contains magnesium and calcium in a 1:1 ratio, making it ideal for optimal calcium absorption.
