It is long established fact that calcium and other substances are needed in your diet for strong, healthy bones.  If calcium requirements are not met, multiple diseases/disorders may occur as a result. ‘Osteoporosis’ is an example of such a condition that involves the loss of bone bass/fragile, brittle bones.

This condition is extremely severe and can ultimately lead to many other health conditions and emotional stress. Hence let’s examine how you can protect yourself from this disease. It is extremely vital for us to take good care of ourselves. Remember, health should always be your first priority! 

Calcium!

Yes, we have all heard about the importance of calcium. Yet, most of tend to neglect our calcium needs.
We cannot state enough just how important calcium is for your bones - there are no two ways about it; your bones cannot do without this vital mineral. 

Dairy Sources Of Calcium

Milk, Yoghurt & Cheese

Vegetable Sources Of Calcium

Spinach Turnip Greens Mustard Greens Collard Greens Romaine Lettuce Celery, Brussels, Sprouts, Asparagus, Kale & Broccoli

Other Sources Of Calcium

Tofu Blackstrap Molasses, Oranges, Brazil Nuts & Almonds

Vitamin D

Not many know this but Vitamin D is essential for calcium absorption! That is why most calcium supplements contain vitamin D.  Our body synthesizes vitamin D when our skin is exposed to ultra violet rays.  An exposure of about 10 to 15 minutes of sun on your hands, face, arms or back without sun screen for at least 2 times per week is important.

Food Sources Of Vitamin D

Egg yolk, fortified milk, salmon, mackerel and tuna fish.

Phosphorus

This mineral is essential for bone building tissue growth.

Food Sources Of Phosphorus

Phosphorus can be found in many foods including; dairy, meat, cereals, eggs, nuts, and fish.

Protein

You need to consume proteins in order to enhance muscle and tissue growth as well.

Food Sources Of Protein

 Good food sources are meat, eggs, poultry, fish, cheese, beans and dairy.

Factors That Inhibit Calcium Absorption

Often, people consume sufficient amounts of calcium and yet develop osteoporosis. This can be explained by over consumption of foods that interrupt absorption of calcium by the body. It would be wise to learn which foods may disturb the absorption of this mineral.

• High sodium levels interfere with calcium absorption. If you consume lots of salt/sodium in your diet, calcium levels will suffer. Try to keep your sodium intake at the minimum to ensure your calcium reserves are not being affected.
• Oxalic acid also inhibits the absorption of calcium. Food sources of Oxalic acid include; r Rhubarb, Spinach, Beet Greens, Okra, Roasted Peanuts.
• Phytic Acid may also hinder calcium absorption. It is widely found in; Raw beans, Seeds and Grains.