The entire human
skeleton is thought to be replaced every 10 years through the process of
bone dissolving and remodelling. But when the bone build-up lags behind
the process of bone breakdown, you’re likely to suffer from lowered
bone mass or osteoporosis. For keeping pace with bone breakdown you
should supply your body with two essential minerals: calcium and vitamin
D. The daily recommendation for calcium in adults (upto age 50) is
1,000 milligrams and vitamin D requirement is 200 international units
(IUs). Your bones form an important framework for providing structure to
your body and protecting your internal organs from direct trauma. So,
it is better that you start taking good care of them by including these
foods in your diet.
Say Cheese
From savory bleu to sharp
cheddar to creamy brie and camembert, cheese is a satisfying nosh on
it's own or a palate-pleasing addition to any dish. Portion control is
key, however, because calorie and fat counts are typically quite high.
Fortunately, a mere 1.5 ounces of cheddar gives you more than 30% of
your daily calcium needs, and other cheeses have similar values. Most
cheeses also have small amounts of vitamin D.
Scream for Ice Cream
The grandchildren
aren't the only ones who will benefit from the calcium in America's
favorite frozen dessert! Why not join the kids every now and then for a
cone in your favorite flavor? Or just have a scoop in a dish to avoid
the carbs and calories in the cone. Also, consider opting for light
versions that are lower in calories and fat.
The Egg and You
Eggs got a bad rap for a
while, but they've been largely exonerated as long as you eat them in
moderation. Along with plenty of protein in a whole egg, the yolks give
you about 6% of the vitamin D you need each day. Going for the
white-only alternative will cut fat and calories but it won't help
protect your bones.
Fortified Options, Part 1: Soy Milk
If
you're lactose intolerant or simply don't want to eat dairy products, a
good alternative is calcium-enriched soy milk. Half a cup has more
calcium than regular milk. Not only that, but recent research shows that
plant-based chemicals called isoflavones in the soy may increase bone
density.
Fortified Options, Part 2: Cereal
Another
fortified product that can help you get enough calcium is cereal.
Several brands are available including Kashi U Black Currants and
Walnuts, Total Whole Grain, and Wheaties. Add milk and you've got a
bowlful of calcium plus some vitamin D. This choice is an obvious one
for breakfast but we know single Boomers who like to have cereal as a
simple, no-cook supper as well!
Fortified Options, Part 3: Orange Juice
Try
Tropicana's Calcium + Vitamin D, a brand of OJ that gives you both of
the bone-building nutrients right along with your vitamin C. Also,
studies have shown that the ascorbic acid in OJ may help with calcium
absorption. Fresh-squeezed, of course, isn't fortified so you're better
off skipping the juicer and buying a carton instead.
Nothing Nutty About This Choice
Peanuts
and almonds are packed with potassium, which inhibits the loss of
calcium in urine. Walnuts are rich in alpha linolenic acid, an omega-3
fatty acid that slows down bone loss and helps bone formation to
continue. Nuts are also good sources of protein and other nutrients that
contribute to keeping bones strong.
The Seeds of Good Bone Health
All seeds
are good sources of magnesium, a key nutrient in bone health. Pumpkin
seeds are the top contender but flax seeds, sesame seeds, and sunflower
seeds are all good options and they give you lots of vitamins in the
bargain. Sprinkle seeds on salads, roast them for snacks, or add them to
recipes for a flavorful way to help keep your bones in good condition.
A Fish Story, Part 1: Salmon
A 3-ounce
serving of salmon has over 100% of your daily vitamin D needs. If you
choose canned salmon with edible bones, you'll also be getting plenty of
calcium. Either way, heart-healthy omega-3 fatty acids are in the mix,
so this is a win-win option.
A Fish Story, Part 2: Sardines
These
canned wonders have significantly high levels of both calcium and
vitamin D. Add them to pastas and salads for their unique, savory taste
and for their nutritional value.
A Fish Story, Part 3: Tuna
Three ounces
of canned tuna give you about 39% of your daily dose of vitamin D. As
popular as it is affordable, tuna is also an excellent source of other
bone-friendly nutrients such as potassium, magnesium, and omega-3 fatty
acids.
Calcium Rich Veggies, Part 1: Broccoli
Veggies
can't give you all the calcium you need, but broccoli does a great job
of adding to your cache of both calcium and vitamin D along with vitamin
C, fiber, and cancer-fighting nutrients. Raw or steamed, broccoli does
your bones good and keeps you healthy in other ways as well
Calcium-Rich Veggies, Part 2: Leafy Greens
Dark,
leafy greens are arguably the best non-dairy sources of calcium. Try
kale, arugula, watercress, and collard greens either cooked or in your
salads. However, while spinach gives you iron and other nutrients, it
contains oxalic acid. This makes its calcium content unavailable for
absorption by the human body.
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