by: AMIRAH A. ANDERSON
Osteoporosis- a disease depicted by low bone mass and the breaking down of bone tissue. This leads to increased bone fragility risk of fracture ( Broken Bones) generally to the hip, spine, wrist, and shoulder. Osteoporosis is also known as the ''SILENT THEIF", because bone loss occurs without symptoms. Osteoporosis is sometimes confused with osteoarthritis, because the names are similar. Osteoporosis is a bone disease; osteoarthritis is a disease of the joints and surrounding tissue.(OsteoporosisCanada2014)
WHAT IS OSTEOPOROSIS AND HOW TO PREVENT IT.........
By: Dr. Prodigious on Youtube.com
TOP TEN NUTRITIOUS FOOD TO HELP PREVENT OSTEOPOROSIS...........
- Green peas: high in vitamin K, a nutrient which unintended activates Osteocalcin, a major protein in bone which Ancors calcium molecules. (Doug DiPasquale 2011).
- Broccoli: broccoli is high in magnesium, calcium, vitamin K, folate and vitamin B6, also high in vitamin C which increases calcium's absorption. (Doug DiPasquale 2011).
- Lettuce: lettuce contains the trifecta of nutrients essential to healthy bones - calcium, vitamin K1 and boron.( Doug DiPasquale 2011).
- Cabbage : is high in all the important mineral calcium and is high in vitamin C which improves the consumption of calcium.( Doug DiPasquale 2011).
- Spinach: Enormous amounts of vitamin K and folate, along with considerable amounts of vitamin B6, magnesium and calcium, spinach makes a great addition to supper for bone health.( Doug DiPasquale 2011).
- Green Tea: has many traces of elements essential to bone health and alkalizing the tissues.( Doug DiPasquale 2011).
- Asparagus: providing to an alkalizing diet and a good source of trace elements, asparagus will help keep bones healthy and not brittle like peanut brittle. ( Doug DiPasquale 2011).
- Oats: Provide a host of mineral components essential for bone health. ( Doug DiPasquale 2011).
- Parsley: High in vitamin K and folate, parsley is one of many leafy greens that will help maintain bone health.( Doug DiPasquale 2011).
- Been hearing a lot about Vitamin K .... Vitamin K Vitamin K1 (found in vegetables) prevents the overactivity of osteoclasts, the cells that break down bone to release minerals into the blood. Probiotics, the friendly bacteria in the digestive tract, convert some vitamin K1 into vitamin K2 which activates osteocalcin, the major protein in bone which is what anchors the calcium molecules in bone, ( Doug DiPasquale 2011), and thats why it is so good for your bones:).
- And last but not least, the most yellowish, citric fruit there is, the glorious LEMON: They are high in trace minerals needed for bone maintenance and are high in vitamin C which increases calcium absorption. You wouldn't think lemon would be good for calcium........... ( Doug DiPasquale 2011).
- So there you have it, the TOP TEN MOST NUTRITIOUS FOOD TO HELP PREVENT OSTEOPOROSIS, So you better eat up to make your bones stronger!!!:)
THERE IS STILL MORE FOOD TO HELP MAINTAIN BONE HEALTH......:)
Probably heard of Osteoclast throughout this tackk................
Osteoclasts: excavate in any areas of damaged or weakened bone and then osteoclasts fill in the crevices with material that hardens to form new bone. ( Osteoporosis Canada 2014)
For those over 50, Canada’s Food Guide recommends 3 servings of milk and alternatives (2 servings for adults under age 50) – yogurt, cheese, calcium-fortified beverages, puddings, custards, etc. If you are intolerant to dairy products or if you prefer to avoid dairy, there are other alternatives food sources that are high in calcium. ( Osteoporosis Canada 2014)
- calcium-fortified soy, almond and rice beverages (check the nutrition labels)
- calcium-fortified orange juice (check the nutrition labels)
- canned salmon or canned sardines. (When you eat the bones that have been softened by the canning process, these foods are excellent sources of calcium.)---(Osteoporosis Canada 2014).
Meat and alternatives
You probably did not know this or maybe you did but whatever, Canada's food guide suggest 2-3 servings of meat and alternatives each and everyday for those over 50. Elders should eat palm size portions of beef, pork, chicken and fish, also fish oils are good for lubricating the joints. If you are vegetarian have alternatives which include beans, lentils, tofu, egg whites, peanut butter, shelled nuts, seeds. ( Osteoporosis Canada 2014).
How do people end up with Osteoporosis?
For the young adults about age 20-25, the process is slow and rewinds. Bone is losing absorption than is being built. The mission is to make bone mass at maxium amount. About 98% of calcium in our bodies are in our skeleton. The leftover of calcium in our bodies is used to contract and relax our muscles, including our heart, clotting the blood, nerve impulses, and stimulation of hormone secretion. If we do not have enough calcium to meet our body's expectations , it will use the calcium from the bone to keep the body working. (Urbanext Illinois 2014).
When consumption of calcium falls short for long periods of time, the bones become "honeycombed" or weakened, a condition called osteoporosis. Bones are porous - that means they have air spaces in them, looks like a type of sponge. When the bones become weak from the body using the calcium from them to keep our bodies working, the pores become larger and the bones break more easily. (Urbanext Illinois 2014).
To Conclude ........
And that's why as people, as us humans we need to take care of our bones now before its too late or maybe it's not to late but anyways just drink milk and other stuff that will help your bones stay healthy :}.
And just for your gratitude to take the time to view this blog page there are some calcium recipes with the links below to look at and make, so Enjoy!!!!!:)
Fruity Dessert Crunch
Published by: (2014) University of Illinois Board of Trustee
Why do we Get Osteoporosis? Urban text: Retrieved April 14 ( 2014) from http://urbanext.illinois.edu/osteoporosis/whydoweg... ( 2014)
Article Published By: Doug DiPasquale
10 Foods to Prevent Osteoporosis, Huffington post Canada: Retrieved April 14 (2014) from http://www.huffingtonpost.ca/2011/09/21/foods-prev... ( 2014)
The definition of Osteoporosis. Osteoporosis.ca: Retrieved April 14th ( 2014) from http://www.osteoporosis.ca ( 2014)
Dairy products. Osteoporosis Canada; Retrieved: April 14th (2014) from http://www.osteoporosis.ca/osteoporosis-and-you/nu...( 2014)
Meat & Alternatives. Osteoporosis Canada; Retrieved: April 14th (2014) from http://www.osteoporosis.ca/osteoporosis-and-you/nu...( 2014)