Episode 8 The Calcium Question and Bone Minerals

 Episode 8 “The Calcium Question and Bone Minerals.

Today, we're diving into the calcium question and exploring the importance of bone minerals. Calcium is well-known for maintaining bone health but is also crucial for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. While calcium is vital, it's not the only mineral necessary for bone health. Explore other essential minerals and where to find them in your diet.

Boron, for example, is crucial for reducing inflammation and can be found in almonds, apples, avocados, broccoli, celery, pears, peanuts, beans, peas, peaches, potatoes, prune juice, raisins, and tomatoes. Copper plays a role in energy production, connective tissue formation, and brain development, and it can be sourced from avocados, chickpeas, cashews, mushrooms, potatoes, tofu, and chocolate.

Iron is involved in collagen synthesis and is abundant in dark green leafy vegetables. Magnesium regulates muscle and nerve function, blood sugar, blood pressure, bone health, and DNA synthesis. You can find magnesium in chocolate, green leafy vegetables, legumes, nuts, seeds, and whole grains.

Phosphorus is essential for bone and teeth health, energy production, and chemical processes. It's found in lentils, kidney beans, peas, greens, tortillas, oatmeal, potatoes, and asparagus. Potassium is necessary for kidney and heart function, muscle contractions, and nerve transmission. It can be obtained from avocados, bananas, broccoli, dried apricots, lentils, nuts, beans, orange juice, raisins, spinach, and tomatoes.

Zinc, found in beans and whole grains, supports the body's immune system and wound-healing processes. Additionally, vitamin D aids in calcium absorption, vitamin K supports bone metabolism, and isoflavones, found in tofu, tempeh, and nut milk, help prevent bone loss.

The recommended daily calcium intake is 1000 milligrams, increasing to 1200 milligrams for adults over 50. However, calcium absorption can vary depending on the food source. For example, cooked soybeans contain 350 milligrams per 3.5 ounces, while navy beans offer 132 milligrams per cup. Other sources include almonds, sesame seeds, chia seeds, collard greens, kale, fortified plant milk, orange juice, and blackstrap molasses.

Combining various foods throughout the day is essential to meet your calcium needs. For example, a breakfast rich in oatmeal, papaya, blueberries, and bananas can provide a good start. Lunch could consist of black beans, mixed vegetables, and a salad, while dinner might include potatoes, red cabbage, and a nutty salad with avocado to fulfill your daily requirements.

By maintaining a balanced diet rich in fruits, vegetables, legumes, nuts, seeds, and whole grains, you can ensure that your bones receive the necessary nutrients for optimal health. Regular consumption of these foods, along with appropriate supplements if needed, can contribute to strong bones and overall well-being.

Remember, bone health is a lifelong commitment, and by prioritizing nutrition and lifestyle choices, you can support your bones for years to come. Join us next time for the episode “The B12 Question and Vitamins”.

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