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With Bone Healthy Nutrients And Avoid Bone Robbers
Did
you know that despite the importance of getting calcium in your
diet for healthy bones, it also takes more than just calcium to
build strong bones? In fact several key nutrients, which are found
mostly in fruits and vegetables, also make an important contribution
to bone health.
Studies
have shown that women who consistently consume high amounts of
zinc, magnesium, potassium, fiber, vitamin C, vitamin D, vitamin
K, boron, and manganese have greater bone density in middle age
than women who report low intake of these nutrients.
Each
of these vitamins and minerals along with foods they are found
naturally in are shown below: |
| Vitamin/Mineral |
Found
Naturally In… |
| Zinc |
Shellfish,
Nuts, Liver, Egg Yolks, Milk, Whole Grain Cereals |
| Magnesium |
Green
Vegetables, Soybeans, Figs, Corn, Apples, Almonds |
| Potassium |
Green
Leafy Vegetables, Oranges, Whole Grains, Sunflower Seeds, Nuts,
Meats, Potatoes, Bananas |
| Fiber |
Whole
Grains, Figs, Apples, Potatoes |
| Vitamin
C |
Citrus
Fruits/Juices, Tomatoes, Green Peppers, Strawberries |
| Vitamin
D |
Eggs,
Sunshine (reacts with skin to form Vitamin D internally), Vitamin
D Enriched Milk |
| Vitamin
K |
Green
Leafy Vegetables, Cabbage, Cauliflower |
| Boron |
Raisins,
Peanuts, Grapes |
| Manganese |
Whole
Grain Cereals, Egg Yolks, Green
Vegetables, Nuts, Beans |
| Bone
“robbers”, or things you should avoid too much of, can include
excessive salt, protein, and caffeine. These can weaken your bones
as you grow older and make you more susceptible to broken bones
from falls.
Source: American
Journal of Clinical Nutrition, Vol. 71, No. 1
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Nicole
Niemiec is an occupational therapist with 10 years of experience
working with patients of all ages and illnesses. Nicole has seen
firsthand how poor health habits can affect your body. She developed
her site, http://www.healthy-insights.com to provide information
to assist you with leading a healthy lifestyle in order to enhance
and prolong your quality of life.
Nicole lives in Columbus, Ohio with her husband and 2 young daughters.
She received her Bachelor of Science Degree in Allied Medicine with
a minor in Family Relations/Human Development at The Ohio State
University. Her hobbies include exercising, reading, surfing the
web, and spending quality time with her family. Nicole
Niemiec is founder of http://www.healthy-insights.com, a site
containing reliable health information for improving your quality
of life |
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