Essential Nutrients (Vitamins and Minerals)

In our article on standard Western medical approach to treating osteopenia and osteoporosis we mentioned that daily intake of a number of vitamins and minerals can be every helpful and even essential for protecting, preventing and rebuilding bone tissues. In this article we offer a list of generally recommended essential nutrients which can help prevent and reverse osteopenia and osteoporosis.

Obviously these nutrients can be obtained through your diet and this is best accomplished by eating a broad based health nutritious diet. We strongly suggest vine-repined organic (pesticide and chemical fertilizer free) foods. In the dietary portion of the Western Medical approach we listed foods high in calcium and vitamin D. As you might well have recognized these included a wide range of red, green, yellow and purple vegetables. These are the same foods that are often high in the essential nutrients we will present below. Whole grains are also helpful in obtaining optimal amounts of nutrients.
Processed and refined foods are generally not only deficient in essential nutrients but eating them will require even greater intake of essential nutrients to ensure that these processed and refined foods are properly digested and utilized by your body. Not only do processed and refined foods not provide essential nutrients, but they actually can cause deficiency syndromes based on the fact that more nutrients are needed to break them down and utilize their inadequate nutrition. We call these relative deficiencies, that is nutritional deficiencies are caused not simply by not getting the right amount of nutrients in the foods you eat to run your body, but also because they require even more nutrients to use these poor foods.

What Vitamins-Minerals And other Nutrients Should I Take to Prevent Bone Loss?

Calcium Rich Foods:  Nutrition and Osteoporosis

The following foods should either be added to your diet, changed to or eaten more frequently. They are higher in calcium, magnesium and lower in fat:

●    Dairy and Egg Products
○    Yogurt with extra dry milk added to increase the magnesium and calcium content
○    Fat free milk (skim) and/or Goats milk
○    Low fat cheeses
○    Eggs (egg whites, if on a weight loss or low cholesterol diet)

●    Meats
○    At least 97% or greater fat free chicken or turkey breast (I look for at least 99% fat free.)
○    Salmon, sardines, halibut, tuna, and other fish, including the skin and fat (Research suggests this fat (EPA fat) has the ability to raise HDLs. 1-5 servings of fish per week recommended)
○    Try to keep animal protein consumption down, as they increase calcium loss.

Red meats and dairy products interfere with the absorption of calcium because they contain high amounts of protein. The more protein a person consumes, the less calcium is absorbed by the body. Most Americans eat a diet very rich in protein, primarily from animal products. Increasing calcium intake or decreasing protein intake can help offset this dietary imbalance.

●    Vegetables, Legumes (Beans) and Grains
○    Vegetables, tubers and roots including: Asparagus, astragalus, alfalfa, avocado, Bok choy, broccoli, carrots (lightly cooked),
      celery, collard greens, corn, cucumbers, dandelion greens, garlic, kale, kelp (Hijiki, Kombu, Wakame), onions, parsnips, Pumpkin
      (canned or cooked), rosemary, sage, squash, sweet potatoes, turnip greens, wheat grass.
○    Other green leafy vegetables that are an excellent source of calcium: Beetroot greens, drumstick leaves, fenugreek leaves, lotus
      stems, curry leaves.
○    Spices: Cumin, Coriander, Cloves, Asafoetida (Hing), Oregano (Ajwain), Mustard seeds
○    Bean and, chickpea dishes and dips (great source of boron to help increase calcium absorption)
○    Baked whole wheat chips and tortillas
○    Oatmeal, shredded wheat, other whole grain low-no sugar added cereals
○    Defatted soy flour (at least 1/3 of a cup per day recommended)

●    Fruits, Seeds and Nuts
○    Calcium fortified orange juice (2 cups per day recommended) and grapefruit (especially pink)
○    Fresh fruits (good source of boron to aid in calcium absorption), grapes, especially red grapes, grape juice
○    Dried fruits, unsweetened, especially apricots, dates, prunes, strawberries
○    Low fat tomato sauces and pasta. Tomato salsas
○    Raw, unsalted nuts and seeds, particularly sesame seeds, peanuts, walnuts, almonds should be eaten whenever possible.

●    Misc. Foods

○    Substitute olive oil, canola oil or Flax seed oil, for all other oils whenever possible, however, you will still want to use all oils
      sparingly to reduce calories and blood fat levels.
○    Tupelo honey, as a substitute for sugar in cakes, cookies, breads, etc.
○    Salad dressings and dips with non-fat sour cream, yogurt
○    Mineral water

Certain foods and substances that interfere with calcium absorption. These foods and substances should only be eaten or used, in moderation or entirely avoided, if severe osteoporosis exists. These foods include:
○    Nicotine products
○    Carbonated sodas, alcohol and caffeinated drinks
○    Excessive salt and sugar
○    Foods high in oxalic acid (oxylates), such as spinach, rhubarb, beet greens, chard, and almonds

Ten Foods Groups High In Calcium

Dried Herbs
Although dried herbs are rarely used in large portions, adding in a few extra pinches to all your sauces, soups, and stews is a great way to get more calcium into your diet. Dried savory tops the list with 2132 mg of calcium per 100 gram serving, that is 85 mg per tablespoon. It is followed by celery seed with 124 mg of calcium per tablespoon, dried thyme with 57 mg per tbsp, dried dill with 53 mg  per tbsp, dried marjoram with 40 mg per tbsp, dried rosemary with 38 mg per tbsp, oregano, sage, sisymbrium, spearmint, parsley, poppy seed, chervil and finally dried basil each providing  21 mg of calcium per tablespoon.

Cheeses
The amount of calcium in cheese depends on type and variety. Parmesan cheese is the highest with 1376 mg of calcium per 100g (3.5 oz) serving, or 386 mg per ounce, and 69 mg per tablespoon. It is followed by Romano with 298 mg of calcium per ounce, Gruyere with 283 mg per ounce, Mozzarella, Swiss, Cheddar, Hard Goat cheese, and Provolone with 212 mg of calcium per ounce.

Sesame Seeds
Sesame seeds provide the most calcium when they are roasted or dried with 989 mg of calcium per 100 g serving, or 277 mg per ounce, and 88 mg per tablespoon. Sesame Butter (Tahini) provides about half the amount of calcium with 426 mg of calcium per 100g serving, 119 mg per ounce, and 64 mg per tbsp.

Tofu
Tofu is most one of the most common foods found in the East, particularly in Chinese foods. Fried tofu provides 372 mg of calcium per 100 g serving, or 104 mg per ounce, and 48 mg in an average 13 gram piece. Tofu prepared with calcium sulfate can provide considerably higher levels of calcium.

Almonds
Almonds are a great source of calcium whether dry roasted or made into almond butter. Almonds provide 266 mg of calcium per 100 g serving, 367 mg per cup, and 74 mg per ounce (about 22 almonds).

Flax Seeds
Known best for their omega-3 fat content, flax seeds can provide excellent levels of calcium. There are 255 mg calcium per 100g serving, 428 mg per cup, and 26 mg per tablespoon. Please be aware that these levels are for milled or whole flax seeds. Refined flax seed and refined flax seed oil provide no calcium at all.

Yogurt, Milk, and Other Dairy Products
Low fat dairy products provide slightly more calcium than full fat. Low fat yogurt provides the most calcium with 183 mg per 100 gram serving, 415 mg per cup. Skim milk provides 306 mg per cup, and whole milk provides 276 mg per cup.

Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most calcium with 190 mg per 100 gram serving, or 105 mg in a cup chopped. It is followed by Dandelion greens which provide 103 mg per cup, Kale, Mustard Greens, and Collard greens.

Brazil Nuts
Possibly the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160 mg of calcium per 100 gram serving, 213 mg per cup, and 45 mg per ounce (or about 6 nuts).

Herring
Herring is a high vitamin D food which aids in the absorption of calcium. Herring provides 74 mg of calcium per 100 gram serving or 106 mg per fillet, and 63 mg per 3 ounce serving.

Herbs, Edible Plants and Flowers: Foods-Medications

There are a number of herbs and herbal medications that can help you to prevent and treat osteoporosis. They are especially helpful when combined with a health diet and regular weight bearing exercise program. Each herbs works differently to protect you from osteoporosis; some provide dietary calcium, others help to regulate the body's use of calcium, while some increase the level of certain hormones in you body. For example, horsetail (equisetum arvense) is recommended to boost the body's absorption of calcium. Dried horsetail can be used as a tea or in tincture or capsule form. Other helpful herbs include:

Aloe vera, bee pollen, boswellia (boswellia serrata), bladderwrack (fucus vesiculosus), Cayenne (capsicum annuum), chaste tree (vitex agnus castus), dandelion root (taraxacum officinale), dong quai, eleuthero root (eleutherococcus senticosus), evening primrose (oenothera biennis), feverfew, ginger root (zingiber officinale), kelp (fucus vesiculosus l.), licorice (glycyrrhiza glabra), lobelia, nettle root (urtica dioica), oat straw, panax ginseng, shave grass, turmeric root (circuma longa), and white oak bark, have all been recommended. Exact amounts and dosages vary greatly and cannot be definitely stated here.

Alfalfa (medicago sativa), black cohosh (cimicifuga racemosa l), red clover (trifolium pratense), and wild yam (dioscorea villosa), are all phytoestrogens they help increase and better utilize estrogens.

Comfrey, false unicorn root, and oat straw (avena sativa) all act to stimulate the ovaries. Comfrey cannot be used for extended periods of time as it can cause liver toxicity.

Many herbalist prescribe multiple herb combinations, for example one that might include alfalfa, black cohosh, wild yam, and dong quai in one formulation.

Soy Isoflavones
Soy isoflavones such as genistein may be helpful. Soy foods contain several components (isoflavones and amino acids) that have positive affects on bone. Eat organic and fermented soy products when possible.

Ipriflavone
Ipriflavone has shown an ability to inhibit bone resorption and prevent bone loss. Ipriflavone is approved for natural osteoporosis treatment in Japan, Hungry, and Italy.

To Read Article #1 About Osteoporosis, click here.

To Read Article #2 The Effects of Osteoporosis, click here.

To Read Article #3 The Standard Western Medical Approach to Preventing and Treating Osteoporosis, click here.

To Read Article #5 Important Questions You May Have About Osteoporosis, click here.

To Read Article #6 Bisphosphonates: Risks and Benefits, click here.