I’ve been told all my life to drink milk, eat yogurt, cheese and take Calcium supplements for strong bones. The U.S, most Western European countries, New Zealand and Australia have the highest fracture rates in spite of the fact that they consume more dairy than anywhere else in the world. On the other hand, osteoporotic fractures are relatively rare in Asian countries like Japan, where people consume almost no dairy products. Looking at studies, surveys and research, the nations that consume the most calcium have the highest rates of hip fracture. One study suggests that hip fractures increase with high animal food consumption. In another study, the conclusion is that neither dairy products nor Calcium supplements appear to reduce fracture risk.
We need Calcium which supports the structure of our bones and teeth. However, Calcium alone is not sufficient for strong and healthy bones. We need other nutrients. We need the right lifestyle choices; avoiding diets too high in animal foods, eliminate stress from our lives and exercise regularly.
Low-Acid eating or Alkaline eating seems to be essential for healthier and stronger bones. A diet with lots of fruits and vegetables, Antioxidants, Vitamin D, few or relatively low in acid-producing high-protein foods and regular exercise play crucial role in maintaining healthy bones.
Diet ideas to promote better bone-health:
A bowl of fruit (apricots, berries, dates, figs, prune, raisins, pomegranate), toast with peanut butter, almond butter or avocado. Green Tea
Oatmeal or old-fashioned oats with raisins, almonds, sunflower seeds and apples. Green Tea
Scrambled tofu with broccoli, mushrooms, spinach, tomatoes and oven-roasted sweet potatoes. Green Tea
Hummus, chopped red peppers, grated carrot, chopped tomato on a whole wheat wrap. Fresh fruit. Green Tea
Vegetable soup or veggie chili with a slice of whole wheat bread. Fresh fruit. Green Tea
Green salad with tofu. A small bowl of Edamame (soy beans). Green Tea
Grilled tofu, zucchini and mushrooms. Green salad with raisins and apples. Green Tea
Roasted root veggies. Baked apple stuffed with raisins. Green Tea
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