Are you getting the nutrients you need to build healthy bones? We are encouraged via television and magazine adds to get more calcium by consuming more milk, yogurt and cheese (goat or sheep products are better for you) to build healthy bones. It takes a lot more than calcium to build healthy bones. Let’s not forget that greens such as, broccoli, chard, watercress and spinach and beans, nuts, seeds and grains are also great sources of calcium and other nutrients that are important for bone health.
Recent studies put into doubt that dairy products help protect our bones from calcium loss, in fact dairy foods may be a contributing factor in bone loss. A little shocking isn’t it? Excessive calcium intake can cause milk alkali syndrome. There is a lot of supporting scientific evidence on theses issues.
If you want to improve your bone health and increase your bone density, make sure your diet and lifestyle include the following;
- Exercise on a regular basis particularly weight-bearing exercises
- Quit smoking
- Avoid soft drinks
- Reduce your sodium intake, sodium leaches calcium from bones
- Limit your intake of animal proteins, they can promote bone loss.
- Make sure your daily intake of the following minerals and vitamins at least meet your RDI. It is always best to get your nutrients from food sources first and supplements second.
- Calcium- 1300 mg’s to 2000 mg’s
- Magnesium- 650 mg’s (no more than 350 mg’s from supplements)
- Boron 10 to 20 mg’s
- Strontium- (strontium citrate has the highest absorption rate) 680 mg’s
- Zinc- 11 mg’s to 40 mg’s ( if you take zinc supplements makes sure it includes copper )
- Vitamin A- 700 to 900 mcg’s (only take vitamin A supplements under a health care providers supervision), vitamin A obtained from foods are much safer than supplements. A medium (2 inches by 5 inches) baked sweet potato has 262% of your daily vitamin A requirements; 1 cup of carrots has 686 %
- Vitamin C- 90 mg’s to 2000 mg’s- found in abundance in many fruits and vegetables
- Vitamin D3- 10 mcg’s to 50 mcg’s, sunshine is your best source
- Vitamin K- 120 mcg’s, is found in abundance in leafy greens
It seems one of the really important links in bone health that is over looked is the mineral strontium. Strontium is like calcium in structure however it is a denser and heavier mineral and acts much like calcium in our bones. Another critical and often overlooked mineral is magnesium. Most Americans are deficient in magnesium. Magnesium is critical in calcium absorption. Magnesium keeps calcium from being deposited into soft tissues causing damage to organs such as the heart and kidneys. The proper intake ration is 2 to 1 calcium to magnesium intake. For example, a 1300 mg total calcium intake from all foods and supplements and 650mg’s in magnesium intake from all foods and supplements daily.
It is best to get these nutrients as they occur in foods. Many foods today are fortified with calcium, Vitamin A, Vitamin C and Vitamin D. Over consumption of calcium and Vitamin A from supplements can cause serious health consequences. Calcium is of particular concern because it is the primary ingredient in anti-acids and is heavily fortified in many processed foods. The excessive intake of calcium can cause magnesium deficiency and milk alkali syndrome.
Include a wide variety of foods in your diet, particularly foods from vegetative sources for optimal health.
The information contained in this document is for informational purposes only and is not intended or implied to be a substitute for professional medical advice. Product statements made have not been evaluated by the Food and Drug Administration. The information and products listed are not intended to diagnose, treat, cure or prevent any disease. Never quit taking medications unless directed to do so by your doctor. Always consult with your Doctor before making any changes to your health regimen especially if you have health-related problems or conditions.
Wally’s Daily Dose