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Dietary decisions that can influence the health of your bones

Diet can impact bone health both negatively and positively, so it is best to learn how easily your bones can be influenced.  I thought it was important, in honor of nutrition awareness month, to discuss the dietary do’s and don’ts in regards to bone health.

DON’T:

Over consume animal proteins.  Over 90 grams a day has been shown to influence bone loss.

Consume processed and sugar-laden foods as it increases urinary calcium loss and is inflammatory, which contributes to bone breakdown.

Drink soda.  Soda contains phosporic acid, which can block the absorption of calcium. This coupled with caffeine is a dangerous combination for bone health.

Over consume alcohol.  Alcohol has been shown in higher quantities to slow osteoblastic function (cells that make bone).

Over consume caffeine.  Over 300mg of caffeine a day has been shown to accelerate bone loss.

DO:

Follow more of a vegetarian diet as it has been shown to lower your risk for osteoporosis.

Avoid your food sensitivities.  A blood test can determine what you are sensitive to as an individual so that you can avoid those foods.  This will decrease inflammation and in turn decrease bone loss.

Consume calcium containing foods. Dairy isn’t the only source of calcium. Check out these healthy non-dairy sources:

  • Tofu, 150g = 234mg
  • Black beans, 3/4 cup = 75mg
  • White beans, 3/4 cup = 119mg
  • Pinto beans, chick peas 3/4 cup = 58mg
  • Tahini (sesame seed butter), 2 TBSP = 130mg
  • Almonds, dry roast 1/4 cup = 93mg
  • Almond butter, 2 TBSP = 88mg
  • Quinoa, 1 cup cooked = 60-100mg
  • Flax seeds, 3.5 oz = 255mg
  • Kale, 1/2 cup = 49mg
  • Mustard greens, 1/2 cup = 55mg
  • Broccoli, 1/2 cup = 33mg
  • Okra 1 cup = 177mg
  • Orange, 1 medium = 52mg
  • Salmon, canned with bones, 75 g = 208mg

Consume magnesium containing foods, such as:

  • Rice bran, 1 cup = 900mg
  • Oat bran, 1 cup 220mg
  • Pumpkin seeds, 1 cup = 500mg
  • Flax seeds, 1 TBSP = 39mg
  • Almonds, 1 cup = 395mg
  • Cashews, 1 cup = 352mg
  • Cocoa powder (dark chocolate), 1 cup = 400mg

Consume vitamin D containing foods. A list of foods that naturally contain vitamin D is limited as sun exposure or supplementation is typically necessary.

  • Egg yolk, 1 = 25 IU
  • Trout, 75g = 210 IU
  • Herring, 75g = 162 IU