If you have osteoporosis, a condition in which bones are brittle and weak, bone health is especially concerning. But everyone can benefit from strong bones. "While postmenopausal women are more at risk, everyone should be concerned about building strong bones," says Jill Ryan, spokesperson for the National Osteoporosis Foundation (NOF). Essential Nutrients Wlien it comes to keeping bones strong, you must consume at least 1,000 mg of calcium daily, plus 400 to 800 lU of vitamin D. (Adults age 50 and older: 1,200-plus mg of calcium and 800 to 1,000 lU of vitamin D.) Many medications and health conditions can impact bone health, so consult your health practitioner about your specific requirements.
Good calcium sources include low-fat or non-fat dairy products, dark leaf}' greens, broccoli and more. Vitamin D, which helps your body absorb calcium, is found in few foods. Foods fortified with calcium and vitamin D include breads, cereals, pastas, juices and soy milk. Here are other important nutrients for building bones with a few suggestions of dietary sources: Magnesium: Tomato products, collard greens, artichokes, sweet potatoes, raisins Potassium: Orange juice, bananas, tomato products, potatoes Vitamin C: Citrus fruits, bell peppers, broccoli, strawberries Vitamin K: Brussels sprouts, dark leaf}' greens Herbs Make It Easy Thanks to herbs, eating healthily never means sacrificing great taste.
Herbs wonderfully combine with the following popular and budget-friendly foods: Mozzarella: Basil, garlic, oregano, sage, rosemary, parsley Cheddar: Garlic, thyme, fennel Ricotta: Basil, garlic, parsley, chives, oregano, marjoram, tarragon Feta: Dill, garlic, oregano, mints, sage and other herbs from Mediterranean dishes Yogurt: Chives, dill, garlic, ground mustard, mustard seed, horseradish, fennel seed, chervil, parsley Dark leafy greens: Garlic, allspice, basil, coriander, cumin, dill, fennel, ground mustard, ginger Calcium-fortiBed fruit juices: Mints, lavender, hibiscus, tarragon, ginger Eating properly for strong bones is a complicated issue. Turn to Page 38 or see "How the Foods You Eat Affect Your Bones" at www.nof.org/aboutosteoporosis/prevention/foodandbones for more bone builders and robbers. ^ A healthy-I'Mng writer and photographer, Letitia L Star has written more than 7,000 published articles, including many features on healthy eating and gardening.
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