We’re all pretty much aware that calcium is an essential part of our bones, but there’s more to healthy bones than just calcium. Bones have a blood supply in the marrow - they are as alive as any part of your body and need essential nutrients. They have several layers made of different material and not all of it is calcium.
As we grow older, more attention is directed toward our bone density. Bone density is a measure of how many grams of calcium and other bone minerals are packed into a segment of bone. The bones that are most commonly tested are in the spine, hip and sometimes the forearm. Density is usually stable from ages 25-50 when the amount of new bone and sloughed off old bone is fairly equal. After age 50 the scale tips toward more sloughed off old bone and less new bone. Medical history such as prior breaks and consideration of your body type all matter when evaluating bone density. Small, medium and large boned people will all measure differently.
By mid-life it is essential to raise the nutrients that support bone growth since less new growth occurs at this age. For bone density, vitamin K is a must since it can help your body make proteins for healthy bones. Potassium neutralizes acids that remove calcium from your body. The big acid culprits are sugar and refined white bread and pasta.
What Should You Eat?
Knowing Vitamin K and potassium are important nutrients in preventing bone loss, you might be tempted to buy there supplements along with calcium. When I recently attended a cooking class with an Italian chef I was pleased to hear her say “Don’t have a cabinet filled with bottles of supplements; instead have your refrigerator filled with more leafy greens, white and sweet potatoes, bananas.” I couldn’t agree more, especially because these foods have a mix of nutrients and the synergy that occurs helps with absorption. You also get a good dose of fiber when you eat real food.
But while I’m on the topic of calcium, for those of you who have been told to rely on dairy products for your calcium, there are many more foods and I list them here with their calcium content per 3 1/2 oz serving:
Vegetables
Cooked beet greens 119 Boiled collards 188
Cooked or raw broccoli 130 Parsley 203
Cooked chard 73 Watercress 151
Boiled kale 187 Turnip greens 184
Cooked carrots 33
Sea Vegetables
Dulse 296 Kelp 1093
Kombu 800 Wakame 1300
Seafood
Canned salmon/ bones 200-250 Canned sardines bones 300-437
Seeds/nuts
Almonds 254 Brazil nuts 186
Raisins 62 Sesame seeds 1,160
Walnuts, roasted 83
Dairy
Cheddar cheese 750
Cow’s milk 118 Human mi 33
Swiss cheese 925
Other Ways to Support Your Bones
Incorporating weight-bearing exercise into your daily life will preserve your bones. Your leg bones receive a gentle jolt with each step you take, stimulating all your leg bones. Lifting light weights with several repetitions supports arm bones. Maintaining good posture improves circulation throughout your body and strengthens the muscles that support your skeleton. As you build muscle mass you will find you also improve your balance which in turns prevents falls. Falls are the number 1 reason people become disabled and need care, so building muscle to support your frame and prevent injury is so worthwhile.
A Couple of No-No’s When It comes to Bone Health
Smoking decreases the absorption of calcium (mineralization) from the diet.
Excess alcohol consumption
Excess soft drink consumption (sugar and phosphorus)
Some medications (read warning labels and talk with your doctor)