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Calcium rich foods can help build bone mineral density, but it's also important to understand which disorders may contribute to loss of bone mineral density. They include:
- Eating disorders or lactose intolerance that prevents proper food intake
- Metabolism problems that do not allow the body to utilize vitamins and minerals
- Chemotherapy, or medicines such as steroids used to treat conditions, including asthma
- Exposure to radiation
Other risk factors for bone loss include the following: If your family has a history of osteoporosis, if you are thin, white or Asian, or engage in limited physical activity. Also, smoking, regularly drinking cola drinks, and drinking excessive amounts of alcohol increase the risk of osteopenia and, eventually, osteoporosis. In addition, people living in cold climates who do not get enough vitamin D are at risk. Because there are no symptoms, it's a good idea to take a preventive approach. The first step is to make sure you get enough Calcium. Dairy products are the best source. In addition to supporting healthy bones, a recent study found those with higher Calcium intakes showed reduced risk of all cause-mortality.
It is important to know which foods rob you of calcium.
Here are a few:
A high-salt diet can cause the kidneys to release calcium, resulting in bone loss. Keep your daily sodium intake under 2,400 milligrams per day, the amount recommended by the American Heart Association.
Believe it or not, high-fiber cereal with milk prevents absorption of some of the minerals from the milk. Phytates and fiber from wheat bran reduces the absorption of calcium in foods eaten at the same time. Here’s the solution: Wait before or a few hours after a high-fiber breakfast before taking any calcium or magnesium supplements or drink extra milk with your cereal.
Soda is a no no. Phosphorus (aka phosphate or phosphoric acid) in sodas and other beverages may increase the risk of bone fractures. Only drink soda in moderation, or just drink club soda with lime or lemon. It’s quite refreshing.
A diet too high in protein (as in meat) increases acidity which can cause calcium to be leached from the bones and released from the kidneys. To counteract this, eat lots of alkalizing fruits and vegetables and take calcium as a supplement.
Easy on the beans. They contain ingredients that can interfere with the absorption of calcium.
No more than 1-2 drinks of alcohol per day. |
In addition to dairy products, here are the bone-building foods you should know about:
1. Tomatoes of all kinds–cherry tomatoes, grape tomatoes, Roma tomatoes, and those big, juicy on-the-vine tomatoes.
2. Almonds, including raw almonds, almond butter, and almond milk.
3. Broccoli, especially steamed with tomatoes and sunflower seeds.
4. Onions. Saute them with garlic for flavor and an another alkaline boost!
5. Apples. You know the old saying: “An apple a day…”
6. Canned wild Salmon & Sardines.
7. Sweet potatoes & yams.
8. Greens, especially kale. collards, and spinach.
Just remember to eat a healthy balanced diet rich in fruits and vegetables, with sufficient dairy products or other foods rich in calcium. Bone-strengthening weight training can also be beneficial. Be sure to take a multivitamin with vitamin D to strengthen bones. MDR Fitness Tabs supply 800 IU of vitamin D, which combined with the average daily intake of 200 IU, totals 1000 IU of vitamin D--important for bone and overall health. The MDR Fitness Tabs supply over 500 mg. of calcium but if you have little to no intake of calcium rich foods you need more. MDR also offers Day-Cal and Nite-Cal. Just one Day Cal and one Nite Cal each day provides 600 mg. of calcium bringing your total intake to 1100 mg., the recommended level for most adults. Note: Two tablets of Day-Cal give you 700 mg of calcium, while two chewable Nite-Cal provide 500 mg. for those who want to increase their calcium intake. |
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