Eat Fruits and Veggies to Strengthen your Bones
Fruits and vegetables contain many of the vitamins and minerals including magnesium, vitamin K and calcium that your body needs to build and maintain bone mass.
Combine these nutrients with 20 minutes of sunshine every day and you have strong bones that will last a lifetime.
The foods you eat are either acid-forming or alkaline-forming.
Foods that have a negative acid load are considered alkaline, and include mainly fruits and vegetables, such as lentils, raspberries, garlic, grapes and cabbage.
Acid-forming foods include meats, breads, pastas, sugary beverages, dairy products and alcohol.
The acidity formed from the meat and sugary beverages, dairy would be balanced by the alkaline-forming vegetables.
When the blood becomes too acidic over a prolonged period of time, the kidneys give the body the go ahead to draw from the bone’s alkaline reservoir of calcium and magnesium.
This process helps to maintain your body’s pH level of 7.4, but at the expense of your bone’s wellbeing results in weakened bones and osteoporosis in longterm.
If a person consumes a chronically high acid-forming diet, they are forcing the body to work unnecessarily hard to maintain its pH.
Magnesium helps your body absorb calcium.
Your body uses magnesium for digestion and the absorption of calcium. To support adequate levels of magnesium in the body, women need 320 mg each day; men need 420 mg.
You can find magnesium in the following forms
If you do not get enough magnesium from your diet, talk to your nutritionist about taking a highly absorbable supplement such as magnesium chelate, magnesium glycinate or magnesium threonate.
Bone Building with Vitamin K
Your body uses Vitamin K to impacts the bone-building process by regulating the osteoblasts and osteoclasts – the building and remodeling cells inside your bones.
To equip your body with the tools it needs to create new bone, add these vitamin K-rich foods to your grocery list.
Calcium is a major building block for bone strength
Your body needs 1,200 milligrams of calcium to function properly every day. When your calcium levels are not high enough, your body withdraws this mineral from its storehouse – your bones.
You should include Calcium rich food in your meal:
Vitamin D is essential for Calcium absorption.
Vitamin D is a fat-soluble vitamin needed for bone health, immunity and mental well-being.
Mushrooms are the only plant-based source of vitamin D. But, they are a source of vitamin D2 not the vitamin D3 our bodies naturally manufacture.
Cod liver oil, wild-caught mackerel, salmon, cod, sardines, free-range eggs and vitamin D fortified foods such as orange juice are other good sources of vitamin D.
The best source of vitamin D is SUNLIGHT.
The answer may be as simple as exposing your skin to the sun’s rays for 15 to 20 minutes each day before putting on your sunscreen.
The chemical reaction in your skin supplies just the right of Vitamin D for your health.
If you cannot get enough vitamin D through sun exposure or you’re the foods you eat, talk to your health care provider about taking a vitamin D3 supplement.
The recommended daily allowance of vitamin D3 is 400 IU for people who are 51 to 70 years old and 600 IU after the age of 70.
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