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Sources of nutrients: |
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| Calcium |
Magnesium |
| Dried seaweeds (kelp, kombu, wakame, nori) |
Dried seaweeds |
| Brick cheese |
Beans (soybeans, mung, aduki, black, lima) |
| Sardines |
Whole grains (buckwheat, millet, wheat berries, corn, barley, rye, rice) |
| Nuts (almonds, hazelnuts, brazil) |
Nuts (almonds, cashews, filberts) |
| Seeds (sesame, sunflower) |
Sesame seeds |
| Beans (black, pinto) |
Blue green algae, spirulina |
| Green leafy vegetables (kale, watercress, turnip greens) |
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| Milk, yogurt |
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| Whole grains (amaranth, dried wheat grass/barley grass, quinoa) |
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| Phosphorus |
Vitamin A, beta-carotene |
| Lean meat, poultry |
Meat, dairy, eggs |
| Dairy products, eggs |
Orange/yellow vegetables, fruits |
| Nuts, legumes |
Green leafy vegetables |
| Whole grains |
Fortified cereals |
| Dried fruit |
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| Vitamin D |
Vitamin C |
| Sunlight |
Citrus fruits |
| Fortified foods (milk, soy foods) |
Bell peppers |
| Egg yolks |
Cabbage, broccoli, parsley |
| Fish, liver |
Most fruits and vegetables |
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Factors that inhibit calcium absorption:
- Coffee, soft drinks, diuretics
- Excesses of protein, meat sources
- Refined sugar
- Alcohol, marijuana, cigarettes, other intoxicants
- Too little or too much exercise
- Excess salt
- Times of increased calcium requirements:
- During periods of growth (childhood and adolescence, pregnancy and lactation)
- With age (elderly, post menopause)
In the presence of:
- Heart and vascular disease including hypertension
- Bone disorders
- Nervous system disorders
- History or family history of colon cancer
Regular exercise is also important for our bones. Weight bearing activity is essential for stimulating bone formation. It also strengthens muscles that in turn pull or tug on bones. This action keeps bones strong.
Be aware however that too much exercise decreases hormones that are needed for good bone health. If a woman exercises to the point where she stops menstruating, she may actually increase her risk of the bone-crippling disease osteoporosis.
Sunlight is important for our bones because UV rays stimulate vitamin D synthesis in our skin. Vitamin D is needed to maintain normal blood levels of calcium and phosphorus. Ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D.
Maintaining healthy bones throughout our lives requires our commitment to “bone smart” behaviours. A healthy diet including nutrients essential for our bones and hormonal function, regular exercise and exposure to sunlight will help keep bones healthy and strong.
Dr. Mubina Jiwa is a member of the Ontario Association of Naturopathic Doctors and the director of Essence of Health. Dr. Jiwa is also an Assistant Professor at The Canadian College of Naturopathic Medicine.
W: www.essenceofhealth.ca
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