Keeping Your Bones Healthy
by CIndy Collins, PhD, RD
Human bones are under constant construction throughout the aging process. Bones are stimulated by a delicate balance of breaking down and rebuilding within the marrow. As the human body ages, the process slows down, and as a result, less regeneration occurs. The older we get, the less rebuilding of the bone. If we can stimulate bone activity, we can enhance the rebuilding side of the equation. A healthy balance of calcium, Vitamin D and magnesium rich foods facilitate the processes of bone activity. Here are a few reasons why these nutrients assist in maintaining the integrity of the bones as well as other body functions, and a few examples of good food sources.
• Vitamin D is essential in overall bone health. It is currently being studied to show the role it plays in heart health and control of blood sugar levels. Some excellent foods rich in vitamin D are salmon, tuna, eggs, and fortified milk/juice/cereals.
• Calcium is a key component in the regulation of blood pressure and bone strength. Yogurt, sardines, cheese, almonds, spinach, and fortified milk/juice/cereals offer a variety of ways to get calcium from food.
• Magnesium is a critical mineral which maintains the health of bone, muscle and body cells. It also supports the regulation of blood pressure. Some examples of foods containing this effective mineral are halibut, almonds, peanuts, cashews, wheat bran, brown rice, and spinach.
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