Patrick Kallie
Are you careful about getting enough calcium and vitamin D to keep you bones young and strong? "Enough," by the way, means 1,500 mg of calcium and 1,000 IU of D (1,200 if you're a woman over 65) every day.Did you know that their are five other nutrients you need for a sturdy skeleton. Currently over 10 million Americans have osteoporosis, a really bad debilitating bone disease. Also men do make up over 20 percent of all osteoporosis cases.
Vitamins
Here are some of the foods that you should incorporate into you diet to avoid this disease:
It is a must that you take Vitamin D and Calcium daily!
1.Potassium
Which is found mainly in fruits and vegetables, it also neutralizes acid in the body.
Your daily dose should be 4,700 mg from food. The types of food that has this would be from bananas,kiwis,oranges,baked potatoes,plums,tomatoes, and raisins.
2.Protein
Your bones are constantly breaking down and rebuilding themselves. One of the key nutrient that your body needs to rebuild itself is protein,also 22 percent of bone is made of it. You should be taking one half gram of protein for every pound you weigh per day. Be sure not to over due it with protein because a heavy protein diet makes your blood more acidic.
To neutralize that acid, the body steals calcium from your bones and dumps it into your blood stream to quiet things down, and your bones end up paying the price. The types of foods that have this nutrient would be from low fat dairy products,fish,tofu,beans, and skinless white meat poultry.
3. Vitamin B-12
Their was a study done in 2008 that people who were low on B-12 lost more bone than people with greater levels of this B-12 vitamin. It's found only in fish and animal foods. It helps control the amount of homo-cysteine, which is linked to hip fractures in you blood. Some of the foods that have this are shellfish,low fat dairy,lean beef, and fish. If you are over 50, consider a supplement. B-12 absorption decreases with age.
4.Magnesium
Some woman with osteoporosis often are seriously short on magnesium,which makes up 1 percent of the minerals in the bone.If you don't have enough magnesium, bone crystals will start to form then enlarge. Making your bones more brittle and prone to fractures. Foods that have magnesium are peanuts,brown rice,spinach,almonds, and whole grain cereals.
5.Vitamin K
Did you know that running low on vitamin k increases your risk of a fractured hip by a whopping 30 percent! Your daily dosage should be 90mcg for woman and 120mcg for men. Some of the foods in this group is spinach,broccoli,kale,parsley, and leafy greens.
If you incorporate these in to your diet you will be able to not only feel better, but you will also be healthier. This will also help you fight off father time. Do you think you might be developing osteoporosis?
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