WOMEN BONE DENSITY
Your bones are very much affected by the food you eat. You should have knowledge regarding the foods that are rich in vitamin D ,calcium and other nutrients which will make up an important part in your bone health and overall health. This will help you in making healthier food choices everyday. Use the chart below for instances of the varied types of food you should be eating every day.
Eating a healthy diet, which consists of plenty of dairy, fish, fruits and vegetables, your daily nutrient requirements will be fulfilled completely but if you are unable to get the required amount of nutrients from food alone, then you may have to complement your diet with supplements or multivitamins.
Food that is best for your bones:
- Dairy products including yogurt and cheese, low-fat and non-fat milk provide Calcium. Some dairy products are rich in Vitamin D too.
- Canned sardines and salmon are rich in Calcium.
- Fatty foods including mackerel, salmon, tuna and sardines contains enough Vitamin D
- Fruits and vegetables
- Collard greens, turnip greens, okra, dandelion greens, Chinese cabbage, kale, mustard greens and broccoli are rich in Calcium
- Spinach, beet greens, tomato products, potatoes, artichokes, okra, plantains, sweet potatoes, collard greens and raisins provide magnesium
- Tomato products, bananas, raisins, potatoes, sweet potatoes, papaya, spinach, oranges, orange juice, plantains and prunes are excellent sources of potassium.
- Red peppers, oranges, green peppers, grapefruits, broccoli, brussels sprouts, strawberries, papaya and pineapples are rich in vitamin C.
- Dark green leafy vegetables such as kale, spinach, collard greens, mustard greens, turnip greens and brussel sprouts are good sources of vitamin K
- Fortified Foods
- Calcium and vitamin D are also added to certain brands of breakfast foods, juices, soy milk, cereals, rice milk, snacks and breads.
Leafy greens and other nutrient-rich foods are good for your bones.
More Examples of Bone Healthy Food
Recent research has found that” olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet.”
Studies have also shown that “a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones.”
More research is needed to help us to better understand the relationship between these drinks and bone health.
More Tips for Eating for Good Bone Health
“While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.”
Meat and Other High Protein Foods
“It’s important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your body’s needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.”
“Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. if it lists 20% or more for the % Daily Value, it is high in sodium. Aim to get no more than 2,300 mg of sodium per day.”
Spinach and Other Foods with Oxalates
“Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium.”
“Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you may want to take them two or more hours before or after eating 100% wheat bran.”
“Drinking heavily can lead to bone loss. Limit alcohol to no more than 2 – 3 drinks per day.”
“Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation.”
Drinking more than three cups of coffee every day may cause bone loss.
Some studies suggest that “colas, but not other soft drinks, are associated with bone loss.” While we still need more research to have a better understanding of the relationship between health of bones and these soft drinks.
What we yet know is:
“The carbonation in soft drinks does not cause any harm to bone.
The caffeine and phosphorous commonly found in colas may contribute to bone loss.
Like calcium, phosphorous is a part of the bones. It is listed as an ingredient in colas, some other soft drinks and processed foods as “phosphate” or “phosphoric acid.”
Some experts say that Americans get too much phosphorous, while others believe that it is not a problem as long as people get enough calcium. The harm to bone may actually be caused when people choose soft drinks over milk and calcium-fortified beverages.
Luckily you can help make up for any calcium lost from these beverages by getting enough calcium to meet your body’s needs.”
Bone building material is generally related to calcium at the first place.
It is true that our bones are made up of calcium, but this should also be noted that 50% of the total magnesium of our body also resides in our skeleton.
“Low levels are linked to fragile bones and calcium loss”, research shows.
All the seeds have good amount of calcium, but pumpkin seeds are considered the best out of all.
This is how you can eat seeds:
“Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study.
Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal.
Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.”
“Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density.
Many communities add this mineral to drinking water to help dental health.
So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.”
“Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine.
Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. “
Here are a few ways to sneak some extra greens in today:
• try adding lettuce to your sandwiches. Iceberg also contains vitamin K.
• put spinach leaves between layers of noodles in homemade lasagna.
• dinner can be started with spinach salad and mixed green salad.
• dandelion greens or Swiss chard can be tried for dinner.
The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
The people who eat beans have less risk of cancer, heart disease and obesity. But most of the people don’t know how to make beans interesting. Here is what you can do:
• every week, get a can full of beans, you can refrigerate them into refrigerator and put a spoonful of them in your salad every night.
• red beans can be used as nacho toppings.
• any canned beans can be used in vegetable soups.
• Add black beans or kidney beans to pasta salads.
• take a bean salad to your next potluck supper.
- Milk is an amazing source of vitamin D. Cheese, yoghurt and ice cream contains very less Vitamin D. Try to consume non-fat milk; the others have high saturated fat and cholesterol content.
- Do eat fruits and veggies. Higher consumption of fruits and vegetables means greater bone mineral density. Fruits and vegetables contain a number of nutrients which are responsible for health of bones.
- Do exercise. Get a physical exercise of at-least 30 minutes each day. Exercises like running, dancing and lifting weights help the bones in a positive way.
- Alcohol can inhibit the formation of new cells. So, avoid drinking alcohol.
“Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives.
Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified.
Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D.
Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.”