Bones
Discussions about bone health tend to focus on calcium, but many other nutrients are equally critical, particularly in the prevention of osteoporosis. Weight-bearing activities, such as hiking, jogging, or stair climbing, help to increase or maintain bone mass. Building up healthy bones early in life through proper diet and exercise will help prevent osteoporosis later on.
Although dairy products were once considered necessary for the prevention of osteoporosis, considerable controversy now surrounds such claims. Studies have shown that countries with the highest dairy consumption also have the highest rates of osteoporosis, while countries that consume very little dairy have almost no cases of osteoporosis.
One reason that relying on milk for bone health may not be the best choice is because milk is very low in magnesium, which is necessary for the absorption of calcium. It is therefore very important to include foods like leafy greens in your diet because they are very high in both calcium and magnesium.
Beneficial Foods
| Amaranth | Helps prevent and treat osteoporosis due to high levels of calcium, magnesium, and iron. |
| Horsetail | Consumed daily as a tea for up to a month can help heal broken bones. |
| Leafy Greens - General | The combination of calcium and magnesium they contain make all leafy greens an important component of bone health and maintenance. |
| Raisins | Beneficial for bone density. Protect against osteoporosis. |
| Watercress | Helps fight against osteoporosis. |
Beneficial Nutrients
| Boron | Coordinates minerals that are critical to bone health, such as vitamin D, calcium, phosphorus, and magnesium, and prevents loss of these minerals in urine. May protect against osteoporosis. |
| Calcium | Known for its critical role in maintaining bone strength and health. Calcium loss leads to osteoporosis. |
| Magnesium | Aids in the absorption of calcium to build and strengthen bones. Helps prevent osteoporosis. |
| Manganese | May help prevent or treat osteoporosis when taken in conjunction with calcium, zinc, and copper. Required for normal skeletal growth in children. |
| Phosphorous | Essential for building and strengthening bones. Calcium cannot build bones without phosphorus. Too much calcium inhibits phosphorus absorption. |
| Silicon | Helps to strengthen and repair bones. High levels of silicon are found in growing and healing bones. |
| Vitamin D | Aids in calcium absorption, helping to form and maintain strong bones. Recent research suggests it may help prevent osteoporosis. Deficiencies in children can cause rickets, which results in skeletal deformities. |
| Vitamin K | Critical for the absorption of calcium. May help prevent and treat osteoporosis. |