Thursday, August 9, 2012


Interesting how we lose calcium as the body ages and woman are more at risk especially after menopause. Osteoporosis affects at least 10 million Americans each year.  Each year more than 1.5 million fractures related to this occurs. That is why it's so important to eat the right foods to slow the loss down. Calcium found in dairy such as milk and yogurt are good sources, of course they head the way in mg, the low fat plain yogurt has 415 mg in 1 cup serving.

Others sources are leafy green vegetables like Kale cooked without the stem, just 3/4 of a cup is 187 mg. Then a 1/2 cup Spinach adds 83 mg.  Turnips greens for around 3 ounces 100 mg and Broccoli 50 mg for 1 cup

Pinto beans found in chili's 1 cup is 80 mg.
Seafood especially shrimp raw 63 mg, and Scallops 115mg for 3 1/2 ounces. Salmon canned is also an option with 180 mg in 3 ounces.

Other foods such as Figs draws about 126 mg in 5 medium figs. 

Calcium can't be absorbed without Vitamin D and it is recommended to get at least 15 minutes in the sun a day which adds some and then take supplements, most adults need 1200 mg a day. Talk to your doctor what is best recommended for your age.
A well balanced diets along with supplements along with weight bearing excercise such as brisk walking, will increase good bone health.

Try some great recipe links related to good bone health:

Grilled Shrimps and Scallops Citrus
Sauteed Spinach
Broccoli Sauteed

1 comment:


Interesting article...very

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