“It’s a bird! It’s a plane! It’s superfood!”

In Health and Safety by Elizabeth Shaw2 Comments

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During this time of year, when it’s easier to get sick with the cold whether setting in, it’s very important to make sure you’re eating the right foods you need to stay healthy. Here are some “superfoods” that can help strengthen your bones and make you healthier and ready to take on cold season.

1. Milk

O Calcium, “cornerstone of strong bones.” 1,ooo milligrams are needed for Adults up to age 50, and at 51, women need 1,200 milligrams, and at 71, men need the same amount. “A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.”

2. Yogurt and cheese

If you’re not a huge fan of milk, a “cup of yogurt has at least as much calcium as an 8-ounce cup of milk. And 1 ounce of Swiss cheese has nearly as much.” And if you’re lactose intolerant, have no fear, yogurt and hard cheeses have a low lactose level. If you prefer, try lactose-reduced or lactose free dairy products.

3.  Sardines

Sardines are also a great source of calcium. “Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk.”

4. Greens

Go for dark leafy greens such as bok choy, Chinese cabbage, and kale, since all of these are actually a great source of calcium. Collard and turnip greens have a lot of calcium in them as well. “One cup of chopped, cooked turnip greens has about 200 milligrams of calcium. ”

5. Fortified foods

“If dairy products, sardines, and leafy greens just aren’t your thing, then what about fortified foods? ” These are products that do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. Breakfast foods are a great start — fortified orange juice has up to 240 milligrams of calcium, and fortified cereals deliver up to 1,000 milligrams per cup. Check the nutritional label for the exact amount.”

6. Calcium supplements

If you are consuming enough calcium on a daily basis, taking more calcium in pill form won’t help with bone health. “Experts say there’s little benefit in getting more than 2,000 milligrams of calcium per day, and too much can lead to kidney stones. For the best absorption, take no more than 500 milligrams at one time. Some calcium supplements, such as calcium carbonate, are better absorbed if taken with meals; however, calcium citrate can be taken anytime.”

7. Soy food

“Half a cup of calcium-enriched tofu contains as much as 861 milligrams of calcium, but calcium is not the only mineral that gives bones a leg up. New research suggests plant-based chemicals called isoflavones strengthen bone density as well. Isoflavones are plentiful in soy foods, such as tofu, and appear to have an estrogen-like effect on the body. This may make soy useful in warding off bone disease in postmenopausal women.”

8. Salmon

“Salmon and other types of fatty fish offer an array of bone-boosting nutrients. They contain calcium as well as vitamin D, which assists in calcium absorption. They’re also high in omega-3 fatty acids. Fish oil supplements have been shown to reduce bone loss in elderly women and may prevent osteoporosis.”

9. Nuts and seeds

“Nuts and seeds can bolster bone health in several ways. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.”

10. Salt

“Salt is a major culprit in depriving the body of calcium. The more salt you eat, the more calcium gets carried away by urine. Sticking to a low-salt diet can help you keep more calcium to strengthen your bones.”

11. Sunshine

“OK, sunshine is not a food. But the body produces vitamin D in response to sunlight. Without vitamin D, our bodies cannot properly absorb the calcium in foods. Cloudy weather, a northern latitude, and darker skin can interfere. So some people may choose a vitamin D supplement. The recommended dietary intake is 600 IU a day for most adults, jumping to 800 IU above age 70.”

12. Weight-bearing Exercise

“To get the most out of your bone-boosting diet, you’ll want to do regular weight-bearing exercise. This includes any activity that uses the weight of your body or outside weights to stress the bones and muscles. The result is that your body lays down more bone material, and your bones become denser. Brisk walking, dancing, tennis, and yoga have all been shown to benefit your bones.”

via webmd.com

Elizabeth Shaw

Elizabeth Shaw

Elizabeth enjoys teaching and dancing as well as being a violinist in a local orchestra. She loves reading and writing materials that range everywhere from short stories and poetry to medical dictionaries and encyclopedias. She enjoys sharing her talent for the written word by being a regular contributor and test and training editor here at ProTrainings.

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