Friday, November 7, 2014

The Best Foods For Stronger Bones


Strong bones are important, especially as we get into old age and want to avoid breaking bones as they can be very tough to heal in the later stages of life. Not to mention having strong bones will increase overall quality of like by increasing strength and  reducing the risk of osteoporosis.

There are a number of foods that can be consumed to help keep bones healthy and strong, but before we get to that let’s quickly address one food myth.

Busting The Milk Myth

It’s commonplace to hear that drinking milk will result in strong, healthy bones. As children we are often given a lot of milk as parents have been instructed to do so due to the apparent health benefits. But is milk actually making bones stronger? Many studies say no, including a brand new study from researchers at the Uppsala University in Sweden.

The study was published in the British Medical Journal and concluded that, especially for women, drinking milk increases mortality risk and makes bones weaker. This is one of many studies that illustrate the link between milk consumption and weaker bones. (INSERT BERNS ARTY)

What’s interesting is that the National Osteoporosis Foundation actually states having milk daily will help with strong bones.[2] This regardless of the fact that milk has been shown to weaken bones and that people who drink milk regularly increase their risk of osteoporosis. This is why I often tell others to think twice about what they read anywhere, even when it comes to major foundations and websites who are apparently experts in their field.

The Best Foods To Eat

It is said that we need about 1000mg of calcium daily if we are under 50 years of age and about 1200mg daily if we are 50+

Vegetables & Leafy Greens - They contain a lot of calcium, iron vitamin K and C. These are all linked to strong bones.

Some of the best options are Kale, broccoli, cabbage, carrots, zucchini, and acorn or butternut squash.

One thing to note with spinach and collard greens is that they contain calcium but also oxalates which can inhibit calcium absorption. This doesn’t mean don’t eat them, just don’t rely on them as your main source of calcium since some of the calcium will not be absorbed.

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