The likes of lettuce, kale, spinach, avocados, and broccoli supply vitamin K, which might fight off hip fracture when consumed in adequate amounts.
A study of 72,327 female nurses over a 10-year period A\found that women who ate lettuce at least once a day were less than half as likely to break a hip than those who ate lettuce no more than once a week. Researchers credited vitamin K for these promising results.
According to bone researcher Diane Feskanich, Sc.D., little-known vitamin K promotes the chemical conversion of a specific bone protein known as osteocalcin. Once this transaction has occurred, osteocalcin can do its job of strengthening bone tissue. In other research, people who took vitamin K supplements lost less calcium in their urine and showed better one mineral density than people who didn't take vitamin K. Still other research links low concentrations of vitamin K to low bone mineral density and bone fractures.
No one knows exactly how much vitamin K it takes to keep bones healthy and strong, but it could be much more than the Recommended Dietary Allowance of 65 micro-grams for women and 80 micro-grams for men (which are set to stave off blood clotting, not to strengthen bone). Dr. Feskanich's own study suggests that women may need 109 micro-grams a day or more to fend off fractures.
The good news is that it's not too hard to get your K if you eat salad, because it's plentiful in leaf lettuce, endive, watercress, and spinach. If you don't like greens alone, add cooked dark greens such as kale or spinach to soups, stews, omelettes, and frittatas. A mere half-cup of cooked cabbage, spinach, kale, or collard greens is more than enough to meet the 109 micro-gram level. Brussels sprouts, broccoli, soybean oil, and whole eggs also supply you with vitamin K.
One caveat: If you take the prescription medication warfarin (Coumadin), ask your doctor before increasing vitamin K. The two work against each other.
—Diane Feskanich, Sc.D., is a researcher and instructor at Harvard Medical School in Boston.
11/08/2008
11/07/2008
Pineapple-Rice Medley
2xh cups cooked medium-grain brown rice
1 cup chopped pineapple V2 cup raisins
V3 cup chopped toasted almonds V4 cup chopped green onions XA teaspoon ground allspice
2 tablespoons olive oil
2 tablespoons lime juice
Combine the rice, pineapple, raisins, almonds, onions, allspice, oil, and lime juice in a large bowl and chill before enjoying.
Makes about 4% cups.
—Forrest H. Nielsen, Ph.D., is the center director and research nutritionist at the United States Department of Agriculture Grand Forks Human Nutrition Research Center in Grand Forks, North Dakota.
1 cup chopped pineapple V2 cup raisins
V3 cup chopped toasted almonds V4 cup chopped green onions XA teaspoon ground allspice
2 tablespoons olive oil
2 tablespoons lime juice
Combine the rice, pineapple, raisins, almonds, onions, allspice, oil, and lime juice in a large bowl and chill before enjoying.
Makes about 4% cups.
—Forrest H. Nielsen, Ph.D., is the center director and research nutritionist at the United States Department of Agriculture Grand Forks Human Nutrition Research Center in Grand Forks, North Dakota.
11/06/2008
Don't Forget Manganese
Talk about obscure. Manganese is a mineral truly living in the shadows, but it has an important role in heading off osteoporosis.
Pity poor manganese. Few people know it even exists, and when they hear about it, it's often confused with another mineral, magnesium. That's probably all right. Both contribute to bone health throughout your lifetime, says Forrest H. Nielsen, Ph.D.
Studies suggest that manganese is needed to form the proper matrix on which calcium is deposited to form bone. There are suspicions that manganese helps prevent calcium losses for women who are past menopause, says Dr. Nielsen.
On the other hand, manganese deficiency could lead to bone abnormalities, he warns. Be sure to get an adequate intake of 2 to 5 milligrams a day.
It makes sense to eat foods rich in manganese, including whole grains, nuts, leafy vegetables, and tea—as well as pineapple, which contains 2.6 grams of manganese per cup of the diced fruit.
This salad stars three manganese-rich foods—pineapples, rice, and almonds—and has more than 8 grams of manganese.
Pity poor manganese. Few people know it even exists, and when they hear about it, it's often confused with another mineral, magnesium. That's probably all right. Both contribute to bone health throughout your lifetime, says Forrest H. Nielsen, Ph.D.
Studies suggest that manganese is needed to form the proper matrix on which calcium is deposited to form bone. There are suspicions that manganese helps prevent calcium losses for women who are past menopause, says Dr. Nielsen.
On the other hand, manganese deficiency could lead to bone abnormalities, he warns. Be sure to get an adequate intake of 2 to 5 milligrams a day.
It makes sense to eat foods rich in manganese, including whole grains, nuts, leafy vegetables, and tea—as well as pineapple, which contains 2.6 grams of manganese per cup of the diced fruit.
This salad stars three manganese-rich foods—pineapples, rice, and almonds—and has more than 8 grams of manganese.
11/05/2008
Have an Egg a Day
Chances are, you've cracked down on your egg intake in the name of better health. But eggs are good for your bones and may be better for your heart than you might think.
Eggs have taken a beating as promoters of clogged arteries and heart disease. It's the cholesterol thing. Granted, they do pack a wallop: about 213 milligrams per medium egg. "But let's set the record straight," says Kathleen M. Zelman, R.D. "They contain little saturated
fat, the main villain in boosting blood cholesterol concentrations."
In fact, some studies have exonerated eggs from their association with cardiovascular disease. That's good news for your bones. Eggs are rich in bone-building nutrients.
A medium egg supplies a third of your Daily Value for vitamin K, a little-recognized vitamin that's vital to bone density. Eggs also deliver vitamin D, a claim very few foods can make. Vitamin D promotes calcium absorption and helps deliver the mineral to bone.
If your blood cholesterol is within normal range, one egg a day might be just what the doctor ordered for your bones, c Just skip the sausage, bacon, cheese, and home fries that drive up saturated fat. And you can't get away with ordering a "white" omelette's, because all the bone-boosting vitamins are in the yolk.
—Kathleen M. Zelman, R.D., is a nutrition consultant in Atlanta and coauthor of Healthy Eating for Babies and Toddlers.
Eggs have taken a beating as promoters of clogged arteries and heart disease. It's the cholesterol thing. Granted, they do pack a wallop: about 213 milligrams per medium egg. "But let's set the record straight," says Kathleen M. Zelman, R.D. "They contain little saturated
fat, the main villain in boosting blood cholesterol concentrations."
In fact, some studies have exonerated eggs from their association with cardiovascular disease. That's good news for your bones. Eggs are rich in bone-building nutrients.
A medium egg supplies a third of your Daily Value for vitamin K, a little-recognized vitamin that's vital to bone density. Eggs also deliver vitamin D, a claim very few foods can make. Vitamin D promotes calcium absorption and helps deliver the mineral to bone.
If your blood cholesterol is within normal range, one egg a day might be just what the doctor ordered for your bones, c Just skip the sausage, bacon, cheese, and home fries that drive up saturated fat. And you can't get away with ordering a "white" omelette's, because all the bone-boosting vitamins are in the yolk.
—Kathleen M. Zelman, R.D., is a nutrition consultant in Atlanta and coauthor of Healthy Eating for Babies and Toddlers.
11/04/2008
Don't Thin Out Your Skeleton
If you lose too much weight or are naturally very thin, you could be at higher risk for osteoporosis.
Think of your bones as levers that help lift limbs. When these levers lift more weight, they become denser and more resistant to fracture. That's why a little meat on your " ones can help protect them, says Jane Kirby, R.D. Being too in is actually a risk factor for osteoporosis. There's more. Kirby says that when women shed too many pounds and body fat drops dramatically, menstruation ceases and blood estrogen levels plummet. The lack of estrogen imperils bones, because this hormone helps calcium get into your skeleton and stay there.
To find out where you stand, Kirby recommends taking our Body Mass Index (BMI). BMI compares weight to height o determine proper weight. Here's how.
1.Convert your height to inches.
2.Weigh yourself first thing in the morning, naked.
3.Multiply your weight in pounds by 704.5.
4.Divide #3 by your height in inches
5.Divide #4 by your height in inches again. That's your BMI.
Below 19 means you are too thin; 19 to 25 translates to a normal weight; 25 to 29.9 means you're overweight; you're obese if your BMI is 30 or above.
If you're underweight, you may need to cut back on exercise so you don't burn more calories than you consume— but enough that you still get the minimum weight-bearing, strength-training, and flexibility quotas described in Schedule Bone Benefiters into Your Day on page 41. You also need to eat more, being sure to choose a balanced diet.
—Jane Kirby, R.D., is a nutrition consultant in Charlotte, Vermont.
Think of your bones as levers that help lift limbs. When these levers lift more weight, they become denser and more resistant to fracture. That's why a little meat on your " ones can help protect them, says Jane Kirby, R.D. Being too in is actually a risk factor for osteoporosis. There's more. Kirby says that when women shed too many pounds and body fat drops dramatically, menstruation ceases and blood estrogen levels plummet. The lack of estrogen imperils bones, because this hormone helps calcium get into your skeleton and stay there.
To find out where you stand, Kirby recommends taking our Body Mass Index (BMI). BMI compares weight to height o determine proper weight. Here's how.
1.Convert your height to inches.
2.Weigh yourself first thing in the morning, naked.
3.Multiply your weight in pounds by 704.5.
4.Divide #3 by your height in inches
5.Divide #4 by your height in inches again. That's your BMI.
Below 19 means you are too thin; 19 to 25 translates to a normal weight; 25 to 29.9 means you're overweight; you're obese if your BMI is 30 or above.
If you're underweight, you may need to cut back on exercise so you don't burn more calories than you consume— but enough that you still get the minimum weight-bearing, strength-training, and flexibility quotas described in Schedule Bone Benefiters into Your Day on page 41. You also need to eat more, being sure to choose a balanced diet.
—Jane Kirby, R.D., is a nutrition consultant in Charlotte, Vermont.
11/03/2008
Make Sure to Get Plenty of Magnesium
Magnesium appears to influence bone health in myriad ways, many of which are not fully understood. Nevertheless, there's no question about the importance of getting enough of this mineral.
Researchers aren't exactly sure why magnesium promotes bone health, but they know that bones suffer without this magnificent mineral. So be sure to get a daily supply, says Robert K. Rude, M.D. And that's at least 320 milligrams a day, the Recommended Dietary Allowance (RDA).
Magnesium is found primarily in legumes, vegetables, and whole grains. Make a magnesium-laden meal from bulgur wheat by preparing store-bought tabbouleh salad mix according to the package directions and adding great Northern beans for bulk, protein, and more magnesium.
Dr. Rude says people who are magnesium deficient are resistant to the bone-beneficial effects of parathyroid hormone and vitamin D, which boost the uptake of calcium and help deposit it in the bone. Other evidence links low magnesium intake with abnormal bone formation, and indicates that magnesium deprivation triggers bone loss.
—Robert K. Rude, M.D., is professor of medicine at the University of Southern California School of Medicine in Los Angeles.
Researchers aren't exactly sure why magnesium promotes bone health, but they know that bones suffer without this magnificent mineral. So be sure to get a daily supply, says Robert K. Rude, M.D. And that's at least 320 milligrams a day, the Recommended Dietary Allowance (RDA).
Magnesium is found primarily in legumes, vegetables, and whole grains. Make a magnesium-laden meal from bulgur wheat by preparing store-bought tabbouleh salad mix according to the package directions and adding great Northern beans for bulk, protein, and more magnesium.
Dr. Rude says people who are magnesium deficient are resistant to the bone-beneficial effects of parathyroid hormone and vitamin D, which boost the uptake of calcium and help deposit it in the bone. Other evidence links low magnesium intake with abnormal bone formation, and indicates that magnesium deprivation triggers bone loss.
—Robert K. Rude, M.D., is professor of medicine at the University of Southern California School of Medicine in Los Angeles.
11/02/2008
Choose Your Antacids Carefully
Phosphorus is second only to calcium as the most abundant mineral in the body and in bones. And you get plenty in your diet—but certain antacids could be depleting your supply.
hosphorus is a vital part of every cell's genetic material. J7 Strong bones depend on it. Along with calcium, phosphorus lends structure to your skeleton, according to Hillary M. Wright, R.D.
Phosphorus is found in protein-rich foods, so if you're eating right, you're getting what you need, says Wright—unless you're taking antacids.
Wright warns that chronic consumption of antacids that contain aluminum hydroxide causes phosphorus excretion from the body, resulting in bones that can weaken to the point of fracture. Switch to antacids like Turns, phich is made of calcium carbonate. Chewing on Turns contributes to your daily calcium quota, while preserving phosphorus.
—Hillary M. Wright, R.D., is a nutritionist at Harvard Vanguard Medical Associates in Boston.
hosphorus is a vital part of every cell's genetic material. J7 Strong bones depend on it. Along with calcium, phosphorus lends structure to your skeleton, according to Hillary M. Wright, R.D.
Phosphorus is found in protein-rich foods, so if you're eating right, you're getting what you need, says Wright—unless you're taking antacids.
Wright warns that chronic consumption of antacids that contain aluminum hydroxide causes phosphorus excretion from the body, resulting in bones that can weaken to the point of fracture. Switch to antacids like Turns, phich is made of calcium carbonate. Chewing on Turns contributes to your daily calcium quota, while preserving phosphorus.
—Hillary M. Wright, R.D., is a nutritionist at Harvard Vanguard Medical Associates in Boston.
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