During this article I will approach the minerals needed for strong bones. It the misconception is that ONLY calcium is needed. Calcium for sure plays a very important role but if you do not have all the other minerals and nutrients such as magnesium, phosphorous, Vitamin D.
There is and has been a lot of debate over calcium in recent years. Many believe calcium is only obtainable form dairy products and this is not the case. Dairy products are high in calcium by nature however the type of calcium is not bioavailable thereby the body cannot readily absorb it.
Many people are prescribed calcium supplements and these supplements have two main things wrong with them,
- They are calcium carbonate in nature and this is like chalk. The body cannot absorb or use calcium carbonate, and because they are made up of calcium carbonate they are difficult to chew or swallow so
- In order to make them palatable they usually have aspartame artificial sweetener added to them or some other chemically derived sweetener. Aspartame can cause inflammation in the body and congest the liver and create acidity and irritate the gut and lots more. It certainly is not good for you! Many are very surprised to learn of the occurrence of this sweetener in their calcium supplements which have been prescribed by their doctor.
Absorbable forms of calcium supplements include calcium chloride, calcium citrate, and calcium malate.
According to the National Osteoporosis foundation in USA…Daily Requirements are as follows:
- 0-12 months = 525mg (non-breast fed infants only)
- 1-3 years = 500mg per day
- 4-8 years = 800mg per day
- 9-18 years = 1300mg per day
- Women 19-49 years = 1000mg per day
- Pregnant and breastfeeding women 19 years + = 1000mg /day
- Women 50 years + = 1200mg/day
- Men 19-49 years = 1000mg/day
- Men 50+ = 1200mg /day
A balance of fresh fruit and veg provide all the minerals needed for strong healthy bones. Increase if you already have osteopenia or osteoporosis.
Here is a list of readily available foods to give you the natural balance of many of the nutrients required for strong bones: Boiled Broccoli, Baked beans, Large orange, Brazil Nuts, Spinach, Kale, Tahini (sesame seed paste)
Sesame seeds (white and black are available. Ask in your health food shop for the black ones as they are richer in calcium again) Figs, Tofu, and Kale, Almonds, lettuce /various varieties…
Many reach for milk and milk products because they do not have enough variety in the diet. In order to get sufficient quantities of the nutrients the body needs no matter for what ailment VARIETY is most important.
Vitamin D is mainly obtained from sunlight. It does not mean you have to sunbathe and get sunburn which is cancerous causing and damaging to the skin. Being outdoors on a bright day before peak heat times of 12-3pm during the summer can be more than enough to make the difference in how you feel and also to provide sufficient Vitamin D for strong healthy bones. Vitamin D is great in supplement for too and for many is advised during the winter months. Ensure the vitamin D is vitamin D3.
See you next week for the wrap up.