Let’s talk about bone health.
The five essential vitamins for bone health and density: Calcium, magnesium, boron, Vitamin D, and Vitamin K combined in low doses.
· Calcium – low to moderate doses in a highly bioavailable form. There’s much discussion over which form of calcium is best. It can get complicated knowing what to take. Getting calcium from foods is good, but Isabel Maples, M.Ed., R.D.N., spokesperson for the Academy of Nutrition and Dietetics, lets us know that “most people think they’re doing okay, but the reality is that most Americans don’t get enough calcium after they are young children.”
Most adults need 1,000 to 1,200 mg. per day. Plant foods like kale have plenty of calcium and is more bioavailable than calcium in milk. The body absorbs it easier. Spinach, chard, and beet greens bind to calcium which do not help the body to absorb it.
Some more good calcium foods are yogurt, bok choy, kefir (yogurt-like drink), broccoli, canned seafood, hard cheeses, also cheddar and mozzarella, cottage cheese, turnip greens, collard greens, beans, ricotta cheese, figs, tomatoes, butternut squash, whey powder, almonds, oranges, seeds like sesame seeds, nuts, and whole grains.
*Please note that nuts, seeds, whole grains, and soy bind to calcium, but the National Institute of Health still counts these foods because their non-absorption capabilities don’t have a noticeable effect.
All types of milk contain calcium, whether it’s cow’s milk, goat’s milk, almond milk, or rice milk. I don’t recommend soy milk or soy foods unless they are fermented which is a safer form of soy.
What we don’t get from eating, we can supplement, but use a supplement that contains the five essential parts for bone health.
· Magnesium – a higher magnesium intake has been linked to increased bone density. Foods high in magnesium: almonds, pumpkin seeds, peanuts, spinach, cashews, rolled oats, potato with skins, broccoli, bananas, okra, swiss chard, acorn squash, green peas and corn.
· Boron – found in foods of plant origin, especially leafy greens. Improves retention of calcium in bones.
· Vitamin D – the “sunshine” vitamin – needed for absorption of calcium. If supplementing, look for Vitamin D3 (most active and bioavailable form). Foods containing this vitamin: salmon, tuna, cod liver oil, fortified orange juice, sardines, beef liver, eggs, mushrooms, cow’s milk and other foods fortified with Vitamin D like oatmeal and wheat bran.
· Vitamin K – (bone glue) regulates blood calcium levels and directs calcium away from soft tissues into the bones. K2 is preferred to K1 as it has a large propensity towards greater bone density. Vitamin K foods are kale, collard greens, broccoli, spinach, cabbage, lettuce, chicken breast, butter, cheese, avocado, blueberries, grapes, and blackberries.
Putting all these essential vitamins and minerals together makes for better absorption. To repeat, look for a supplement containing all five of these essentials.
There are glycinate forms or chelated forms of magnesium, calcium citrate, which is better than calcium carbonate for absorption and less heavy on heart and kidneys.
Heathline.com shows a variety of calcium supplements that contain many of the five. Also, look into Calciven by Nutreance which has all five and uses dicalcium malate for calcium which is absorbed better and more concentrated, but I admonish you to research the different brands offered to see which one fills your need and works for you that contains all five essentials for absorption. These are just a couple of places to start. I am not recommending one particular brand. One formula does not fit everyone. I emphatically encourage you to eat your greens and the foods listed here to assist in bone health.
If you are eating well, and your bone density tests confirm your bones are fine, then you don’t always need a supplement, but for those who have bone pain in legs or hips or don’t sleep well nor eat many of the foods recommended, especially those who skip meals and eat a lot of sugary foods, then a supplement can help to reduce pain and keep your bones and body healthier. Those with osteoporosis or who have frequent fractures would need medical supervision.
Stretching and exercise, incorporating weights into your routine, will help retain bone and is highly recommended not only for bone health, but also for your whole body to stay well and perform well for a long time.
Keep eating good foods for the body and keep moving. All best, Giulietta
Website: https://www.gpassarelli.com
I am a certified reflexologist and nutrition counselor besides being a self-published author, poet, and writer. Have been sugar-free since 9-1-01.