You heard it time and time again when you were growing up to drink your milk it builds strong bones. Milk and other dairy products are excellent sources for getting high amounts of calcium as well as protein, magnesium and potassium. Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. When you have an inadequate intake of calcium, it can significantly contribute to the development of osteoporosis .
Did you know calcium is lost daily through hair, skin, nails, sweat, urine and feces. This lost calcium must be replaced, or the body will take calcium from the bones to perform other functions. Calcium absorption and bone development is at its peak up to age 20, and then decreases at around age 30 when a draining process begins. An adequate intake of calcium, plus an appropriate intake of vitamin D, can significantly increase bone mass in both growing children and young adults, and it can decrease bone loss during aging.
Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. There are also more ways to get calcium through foods other than dairy products or taking a supplement. Add the following foods to your diet and you can help to prevent bone loss!
Walnuts and flax seed
-The omega 3 content of eating walnuts and flax seed can be beneficial to bone health. Flax seed also contains omega-3's which help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat.
-They contain a polyphenol that has a high bone helping potential.The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. Onions also have anti-inflammatory properties and helps to heal infections.
Salmon and Sardines
-These two fishes are high in fat , the good kind, and have high amounts of vitamin D, omega-3's, minerals and protein. Wild salmon is loaded with protein and omega 3s — DHA and EPA — that make us happy, smart and pain-free. As the body can’t make omega-3 fatty acids, the best way to obtain them is through the food we eat.Salmon (along with sardines, mackerel, herring, halibut, black cod and Arctic char) is a sustainable source of omega-3 fish.
-Eating prunes on a regular basis can help reverse and prevent bone loss. Not to mention it's high in fiber and keeps you regular.Prunes deliver vitamin A in the form of five carotenoids. Alpha-carotene, beta-carotene and beta-cryptoxanthin are carotenoids that the body converts into the form of vitamin A used by cells in the eyes that convert light into nerve impulses.
Knowing that here are other ways to incorporate calcium into your diet you can start to integrate them into your meals. Keeping your bones healthy and strong are the keys to longevity and good health.