Nina Redza's Official Website

• 
  
• Homepage Carb Rotation Diet
  

   
What do you need to eat to maintain and build healthy bones to last a lifetime?  
   
It is a common fact that our body stops producing bone after
the age of 30 years for women and 35 year for men. In our formative years, we were encouraged by our mothers to drink
our milk, eat our cheese and finish our vegetables so that we
will grow big and strong. How true her words were!

First, we need to know the components that make bones strong
and healthy. There are 19 key nutrients which are: calcium, phosphorus, magnesium, fluoride, silica, zinc, manganese, copper, boron, potassium, vitamin D, C & K. You can get more information on the Adult RDA and Common Therapeutic Range for Bone Health HERE

Let's now look at five of the most important nutrients and how we can get them from the foods we consume or, should consume daily.

1. Calcium
One of the key ingredients to building bone and preventing bone-related diseases like osteoporosis an brittle bones is calcium. The recommendation for calcium intake is 1,000mg a day. Good source of calcium are milk and all dairy products like cheese & yogurt. Non-dairy products with good source of calcium can be found in kale, tofu, beans, broccoli, cauliflower mustard green, papaya and brussel sprouts. Some makers of orange juice have also added calcium and vitamin D as an added value.

2. Vitamin D
The free way to get Vitamin D is to soak up the sun rays. Milk nowadays are also fortified with Vitamin D.  Very few of nature's foods contain Vitamin D. Some of the best sources are from salmon, tuna, mackerel, fish liver oil, eggs beef liver and cheese.

3. Vitamin K
Eat one or more serving of dark leafy greens like lettuce, broccoli, spinach, brussels sprout and kale.

4. Phosphorus
Phosphorus is a major structural component of bone. This mineral is found in most foods as it is a critical component in all living things. All the foods mentioned in this article will provide sufficient phosphorus in your diet daily.

5. Magnesium
Approximately 50% of our body's magnesium can be found in
the bones. The other half is in the cells of body tissues and organs. You can find magnesium in grreen vegetables (they provide the green color), nuts and seeds, legumes, whole unrefined grains, hard
water, halibut, yogurt, banana, chocolate milk and raisins.

Foods that reduce bone density
This might be the first time you have heard this but meat can
actually increase the risk of osteoporosis! What happens is that when our body digests protein, acids are released into our bloodstream. Calcium is the only mineral that is used by the
body to neutralize the acids. The calcium is actually extracted from your bones. Fortunately, vegetable proteins do not have
the same effect. Limit your meat intake to 3 or less times a week.
Vitamin A, even when taken in recommended levels can interfere with Vitamin D's ability to maintain sufficient calcium levels.

Eat everything in moderation. Mother Nature has provided us with abundance of nutrients to keep our engines at optimum health for a long time.

For more information on eating for better health, click on the Carb Rotation Diet tab above.

Do you know anyone who has Type 2 Diabetes? Check out these useful reading material on how to fight back and live a normal life.