10 Foods To Prevent Osteoporosis
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Although the dairy industry have done a great job in convincing everyone that they need to consume dairy products to avoid osteoporosis, the research doesn't support the claims. Much more important are avoiding sugar, sodas, table salt, coffee and alcohol and consuming an alkalizing diet with foods high in calcium, magnesium, vitamin K and boron. What follows is a list of foods that will do a better job than dairy products at building and maintaining healthy bones.
Green peas: Green peas are very high in vitamin K, a nutrient which indirectly activates osteocalcin, a major protein in bone which ancors calcium molecules. They're also high in vitamin B6 and folate, two nutrients that inhibit homocysteine, a dangerous molecule that can prevent collagen from forming a proper bone matrix. Fresh green peas are always preferable to frozen or canned.
Broccoli: A highly alkalizing vegetable, broccoli is high in magnesium, calcium, vitamin K, folate and vitamin B6. It's also high in vitamin C which significantly improves calcium's absorption. For bone health, broccoli truly has it all.
Lettuce: Lettuce tends to get a bad wrap in the nutrition world because its high water content and low nutrient content rate it low on the nutrient density scale. However, lettuce contains the trifecta of nutrients essential to healthy bones - calcium, vitamin K1 and boron.
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Cabbage: Another from the cruciferous family, cabbage is very high in vitamin K, folate and vitamin B6, all essential for bone health. Cabbage is also high in the all important mineral calcium and is high in vitamin C which significantly improves the absorption of calcium.
Spinach: Massive amounts of vitamin K and folate, along with substantial amounts of vitamin B6, magnesium and calcium, spinach makes for a great addition to the dinner plate if you're worried about bone health. Squeeze on some fresh lemon to make the minerals in spinach more bioavailable.
Green Tea: Green tea contains many trace elements essential to bone health and alkalizing the tissues. Make sure you're brewing a quality tea yourself, though. Avoid sugar-loaded green tea junk beverages as they will do more harm than good.
Asparagus: Asparagus is one of the most nutritionally well-balanced vegetables you can get and it's in season now! Contributing to an alkalizing diet and a good source of trace elements, asparagus will help keep those bones healthy and strong.
Oats: While oats, like all grains, aren't alkalizing, they do provide a host of mineral components essential for bone health. Steal cut are preferential to rolled as they have less air exposure and are less likel to be rancid. "Instant" oatmeal should be avoided due to risk rancidity and all the junk additives.
Parsley: High in vitamin K and folate, parsley is one of many leafy greens that will help maintain bone health. Vitamin K1 (found in vegetables) prevents the overactivity of osteoclasts, the cells that break down bone to release minerals into the blood. Probiotics, the friendly bacteria in the digestive tract, convert some vitamin K1 into vitamin K2 which activates osteocalcin, the major protein in bone which is what anchors the calcium molecules in bone.
Lemons: Despite being acidic on the pallette, lemons have an alkalizing effect on the body when eaten. They are high in trace minerals needed for bone maintenance and are high in vitamin C which increases calcium absorption.
The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.
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The Huffington Post Canada Doug DiPasquale First Posted: 09/26/11 06:22 AM ET Updated: 11/21/11 05:12 AM ET