SEPTEMBER 2013 - Food Glorious Food!

How to keep our Bones Strong.....

 

Strong bones as we well know, are the foundation of our bodies.  Unfortunately though, as we age, our bones become weaker.  It is important therefore to instil in our children and early adults the importance of eating quality foods, rich in vitamins and minerals that our bodies require to produce strong and healthy bones.  Learning about which foods are o f benefit us and help provide our bodies with  daily

Essential vitamins, minerals and antioxidants can help prevent the onset of chronic disease in the

future i.e. osteoporosis, heart disease, cancer, diabetes and many more.

This month we are looking at how we can keep our Bones Healthy & Strong, by giving some advice on foods that can be incorporated into your daily meals, which provide essential  bone building vitamins & minerals.

When we say ‘Strong Bones’ the word Calcium comes to mind.  Calcium is a critical element for  bone structure. The body also needs a “helper” to assist in absorbing calcium into the blood stream and this help is known as Vitamin D3. D3 is formed in the body through exposure to sunlight, which is why regular short periods of sunlight exposure are important for calcium absorption and helping create strong bones.  Magnesium is also another important mineral for bones as it enhances the absorption and usage of  calcium within the body.

Let’s look at some foods that we can get Calcium, Vitamin D & Magnesium from:

Foods containing Calcium:

4 Kale - green leafy vegetable

             - Rich in calcium,  Vitamins K & C

             - Contains ‘sulforaphane’, a chemical with potent    anti-cancer properties

4 Spinach - one cup of cooked spinach almost contains 25% of the daily required calcium plus  fibre, iron & Vitamin A

4 Almonds - Also contain Vitamin A, B, B6, B12,  Vitamin C, E, K and Folate

4 Oranges

4 Cabbage - Chinese (Pak Choi / Bok Choi), Red & Green leaf

4 Yoghurt - Non-fat contains 49% (%DV per cup) of the daily requirement of calcium

 Foods containing Vitamin D:

4 Eggs - Yolks hold the Vitamin D, also protein & Vitamin B12

4 Mushrooms - lightly cooked button mushrooms also contain Vitamin B5

4 Salmon - contains Vitamin D and essential fatty acids

4 Cod Liver Oil

 Foods containing  Magnesium:

4 Whole grains - especially Brown Rice

4 Avocado

4 Bananas

4 Dried Fruit

Calcium and magnesium supplements are also useful to assist in ensuring the body receives adequate bone building nutrients. Check with your practitioner, pharmacist or GP to ensure you are taking the correct supplements for your body’s requirements.