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Thursday, March 28, 2024

Nutrition Knowledge – Good Bones

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What comes to mind when we hear the phrase “good bones”? Usually that is a term used to describe a house that has a good structure and lay out. What should come to mind is your body structure. We need good bones!

Bone density is determined by several factors:

First: Weight-bearing Exercise. Weight-bearing exercise is any activity that causes us to use bones and muscles against gravity. It is essential to keep our bones strong.

Second: Blood level of Vitamin D. Vitamin D is actually a hormone produced in our body from a conversion in our skin when exposed to sunlight. Spending very little time any more exposed to the sun, many of us are deficient, and we cannot absorb calcium without adequate Vitamin D in our blood. Consult your physician to determine Vitamin D levels. Get smart sun exposure to help synthesize Vitamin D, as well.

Third: A healthy diet including calcium containing, but also anti-inflammatory foods. This means at least 75% from plant-based foods and 25% from animal-based foods. Animal-based foods make our body more acidic, and fruits and vegetables make our body more alkaline. Plant-based foods give us more phytonutrients and antioxidants, which counteract oxidative stress and inflammation. All of our body processes perform better when the pH in our body is slightly alkaline, (including keeping our bones from leaching calcium which occurs when our body is acidic).

So what should we eat? Well animal sources, including dairy, need to fall into that maximum of 25% portion and should be eaten in balance with plant-based foods. Use the following calcium-containing plant foods to add variety to your meals: white beans, oranges, spinach, arugula, Swiss chard, sesame seeds, bok choy, tofu, almonds, broccoli.

Our health is dependent on many things working together synergistically, so focus on all of these factors to have Good Bones!

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Patty Minta, RD, LDN
Patty Minta, RD, LDNhttps://nourishednestedandblessed.com/
Patty Minta is a Registered & Licensed Dietitian Nutritionist. Visit her website for links, nutrition info and tips at www.nourishednestedandblessed.com.

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