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If you're watching your waistline, here are the best low-carbohydrate foods to help keep the fat off.
Low energy, a gut, and lackluster muscle growth are telltale signs that you may have become too chummy with pasta, cereal, and other carb-heavy grub.
The key to winning the war on flab is knowing where to turn to for low-carbohydrate foods that are still chockfull of what your transforming physique needs—namely protein, vital minerals and vitamins, and less hazardous unrefined complex carbs. We've put together an ultimate grocery list of the low-carb edibles to power your active lifestyle. Zucchini, or les courgettes in French parlance, is a great vegetable to have on hand to trim the carbs from your diet.
Grated zucchini can be used for hash browns in lieu of potatoes or can be added to pancake batter at the expense of some of the flour.
Nutrition Bonus: While not often considered a so-called "superfood," zucchini does harbor a range of essential nutrients including vitamin B6, potassium, manganese, and vitamin C. There's a good reason why cauliflower has been dubbed the "skinny starch." Once cooked, cauliflower's unique texture can be used as a lower-carb alternative for mashed potatoes (minus the spuds, you'll save about 23 grams of carbs in a serving), mac and cheese, creamy soups, and even pizza crust. Nutrition Bonus: As a member of the Brassica plant family along with broccoli and kale, cauliflower delivers a wallop of antioxidants.
Nutrient-dense dark, leafy greens should always be a low-carb addition to your grocery cart, and Swiss chard is no exception. From white to cremini to more exotic shiitake, these edible fungi are low in carbs but rich in great umami flavor. Nutrition Bonus: Mushrooms of all types have been praised for their high amounts of immunity-boosting compounds.
Celery is made up of about 95 percent water, so it's no surprise that there's a dearth of carbohydrates.
Nutrition Bonus: Celery is a good way to obtain an extra dose of vitamin K, which can bolster bone strength. With better flavor than the bland larger tomatoes sold at the supermarket, cherry tomatoes are a convenient way to bolster the nutritional firepower of your diet without any serious carbohydrate backlash. Pop them in your mouth for a sweet snack au naturale, or toss a pint with a bit of oil and bake them in the oven at 400 degrees Fahrenheit until tender and shrivelled for roasted flavor bombs.
Loosely cover the squash with a paper towel or parchment paper and microwave on high for 8-12 minutes, or until the flesh is very tender. Bob Dylan famously sang, "Everybody must get stoned." If he was referring to eating the stone fruit apricots as a lower-sugar option, he definitely had the right idea. Nutrition Bonus: Fatty in a good way, avocados are plush in heart-healthy monounsaturated fat. Among berries, strawberries supply the least sugar, making them a great option to satisfy a sweet tooth. Time to pucker up to this lower-carbohydrate fruit option, which supplies about 20 percent less sugar than that found in an orange.
Nutrition Bonus: You can count on grapefruit for an added dose of immune-boosting vitamin C. More flavorful than tilapia, farmed catfish is an inexpensive way to load up your muscles with pure high-quality protein.
Nutrition Bonus: This swimmer is a good source of vitamin B12, which your nervous system needs in order to function properly. While go-to chicken breasts can be as exciting as C-SPAN, budget-friendly drumsticks have richer flavor and their juicy meat is less prone to drying out during cooking.
Inexpensive and ubiquitous, ground turkey is an easy way to infuse your meals with carb-free protein. Nutrition Bonus: As with other poultry, turkey contains a full arsenal of the essential amino acids that can pump up your muscles. When not overcooked, the "other white meat" has good juicy flavor and a much less painful price tag than its beef counterpart.
Nutrition Bonus: On top of plenty of muscle-friendly protein, pork tenderloin is a good source of thiamine, a B vitamin needed to make the energy you use to toss around the iron on the gym floor. This cut of beef is one of the leaner options at the supermarket, making it a smart way to get your fill of protein with zero carbohydrate cost.
Nutrition Bonus: Red meat like sirloin beef are a natural source of creatine, that much-beloved compound that can help you show off feats of strength at the gym. For the most part, deli-style roast beef is spared the sugars that can be added to turkey and other lunchmeats.
For a low-carb lunch option, try wrapping a few slices of roast beef and roasted red pepper, a smear of Dijon mustard, and some cheese or avocado in large Swiss chard or collard leaves. Nutrition Bonus: The highly absorbable form of iron in beef can help jazz up your muscles during those suffer-fests in the squat rack. When it comes to your grilled steak or burgers, consider getting your game on more often for carb-free protein goodness. Forget the mundane mass-produced cheese slices—this hard cheese from Switzerland has great nutty flavor that'll win you over.
Nutrition Bonus: This cured cheese is a top-notch source of calcium, a mineral involved in bone-building and perhaps fat-burning. Since the link between saturated fat and heart disease has been at least partially decoupled, butter has once again found a place in frying pans and home baking. Nutrition Bonus: Butter substitutes like margarine and vegetable shortening can adversely affect your "bad" cholesterol levels, increasing your risk of cardiovascular disease to a far greater degree than the saturated fat in butter does. There's good reason why this curd product is still a favorite among bodybuilders: It's jam-packed with protein (28 grams per cup) with negligible amounts of carbohydrates. Nutrition Bonus: The great white is rich in the slow-digesting protein casein, making it a good snack option in the evening to prolong muscle-making while you snooze away. In recent years, Greek yogurt has gone from an obscure item in the dairy aisle to a cultured rock star. Nutrition Bonus: Nutrition analysis suggests that goat milk contains conjugated linoleic acid (CLA), a fatty acid that may help torch body fat.
Tempeh is a meaty patty that's made from a base of fermented soybeans, making it a respectable protein source. Nutrition Bonus: As a fermented product like yogurt or sauerkraut, it's believed that tempeh contains a healthy population of ultra-healthy probiotics.
Among canned beans, pinto beans contain some of the lowest carbohydrate numbers, but still boast significant amounts of plant-based protein—12 grams in each serving. Nutrition Bonus: Their wallop of fiber can help reduce a spike in blood sugar caused by carbohydrates in a meal.
These jack-o'-lantern castoffs are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Good for kids and adults alike, prepackaged string cheese such as Sargento is one of the most convenient low-carb snacks around. Nutrition Bonus: As with regular cheese, the stringy version offers up plenty of bone-strengthening calcium. When it comes to snack foods, it's always a challenge to find items that deliver respectable amounts of protein without an overload of the refined carbohydrates that can blow up your physique. Nutrition Bonus: Most meat-based jerky helps you meet your daily needs for zinc, a must-have mineral to keep your immune system humming and muscle-building testosterone levels up. Not only can walnuts help you snack your way through a low-carb diet, but their lofty level of mega-healthy omega-3 fatty acids is another good reason to go nuts for them.
Nutrition Bonus: The crunch bunch also supplies copper, a mineral required for proper energy production in the body. Crispy kale chips are surprisingly tasty (yes, seriously!) and have the benefit of being made with one of the most nutrient-dense foods on the planet. Nutrition Bonus: This green giant contains an ample amount of vitamin C, vitamin K, and vitamin A.
Made from finely ground almonds, paleo-worthy almond flour such as that offered by Bob's Red Mill can help turn your pancakes or other baked goods into much more suitable fare for your six-pack. Nutrition Bonus: Beyond helping you slash the carbs, almond flour also has higher amounts of protein, heart-friendly monounsaturated fat, and the supercharged antioxidant vitamin E than grain-based flours do.
These translucent, gelatinous noodles are made from the powdered root of the Asian konjac yam plant and consist mostly of an indigestible fiber called glucomannan, giving each bowlful a zero net carb cost. Grains are never going to be the lowest-carbohydrate option at the grocer, but South American amaranth contains less than others.
Nutrition Bonus: This gluten-free grain supplies significant amounts of manganese, a mineral required for proper metabolism. While sweetened bottled tea is a sugar bomb, a drink made with just brewed tea and water is a thirst-quencher that won't cause you to lose the battle of the bulge. If you're looking for a moo-free option to add to your protein shakes or cereal, this nut-based drink is a good choice that won't come close to breaking the carb bank. Nutrition Bonus: Maple water is naturally rich in manganese to help promote better bone health.
Good for more than bloody marys, ye-old tomato juice has less than half the sugar found in orange juice. Eating a healthy, well-balanced diet is one of the best ways to protect yourself from different health problems. All vegetables as well as fruits play a significant role in cancer prevention to some degree since they are high in antioxidants. Low-fat dairy foods contain loads of calcium for healthy bones, and they are also rich in vitamin D that helps prevent the development of breast cancer.
Nowadays many medical professionals recommend eating a well-balanced diet for protection from different diseases, including breast cancer. The nutritional benefits of low-fat milk as part of a daily diet are highlighted in the MyPlate icon launched this week by the US government.
MyPlate will replace the food pyramid as the go-to source for healthy eating for American families.
The dinner plate-shaped colour-coded icon is presented in a simpler format for consumers to find out about the nutritional content available in specific foods. First lady Michelle Obama, a mother of two, launched the initiative and spoke about how to make healthier food choices by simply looking at a child’s dinner plate.
The initiative promotes that a serve of dairy as part of a healthy meal can benefit the body – and how choosing low-fat dairy products could help those concerned about cholesterol or childhood obesity. Milk is a rich source of many nutrients, including calcium, which is needed for strong and healthy bones. Calcium, vitamin D and a healthy lifestyle strengthen and maintain bones, as well as reducing the risk of osteoporosis. The recommended dietary intake for calcium for Australian children between the ages of 12 to 18 is 1,300 mg a day, according to the government. Although low-fat milk is emphasised in the MyPlate icon, other dairy foods, calcium-fortified products and healthy bone vitamins could also boost nutrient intake. 5 Beauty Benefits of Exercise  Daily exercise can improve your complexion as it increases blood flow, gets rid of impurities through sweat and brings more oxygen to the skin, so find an exercise regime you enjoy, and get started! If it’s weight loss you’re after, motivation and support go a long long way to improving results. Harsh arthritis facts in Australia It’s alarming that 3.85 million Australians have arthritis – which is 18% of the population or one in every five Australians.


Convenience foods that taste good are one of the luxuries of modern living – it’s just unfortunate that so many of them are full of preservatives and other ingredients you should steer clear of during pregnancy.
But there are a number of quick and easy foods that are genuinely good for you, especially if what you need is a light meal or snack to tide you over until your next full meal. One 6-ounce container of this classic nutritious-and-convenient food can provide 25 percent of your daily calcium requirement, as well as protein and several necessary vitamins and minerals. Add a cup of whole grain cereal to a handful of your favorite dried fruits and nuts (try dried cherries and almonds, or dried cranberries and walnuts). Some fast-food restaurants and many grocery stores have salad bars where you can serve yourself practically a whole day’s worth of fruits and vegetables.
If you don’t know about string cheese now, just wait until your baby is a toddler – this food is likely to become a favorite snack.
Just half a cup provides half the daily requirement of vitamin C and about 15 percent of your calcium needs. If you're used to eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If you're looking for something closer to the texture of a real hamburger, try a veggie burger. Because they are lower in or free of animal products, vegetarian diets are low in total and saturated fat and cholesterol. Make sure you're getting enough iron, vitamin B12, zinc, calcium, and vitamin D, especially if you're on a vegan diet.
If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. Although zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart health, and stave off age-related dementia. Whether you are looking for milk and eggs or Devonshire clotted cream, you can find it in our dairy department.  We regularly stock all of the essentials as well as specialty items such as a wide variety of tofu and soy products, marscapone, irish butters, and the list goes on.
On the one hand, you need some carbs in your diet to provide the energy necessary to fuel an intense workout. And without question, any stroll through the supermarket can be tantamount to starch madness as you try to steer your cart away from the deluge of foods saturated with refined carbs and simple sugars at the expense of muscle-building protein.
When cut into noodle-like strands using a serrated vegetable peeler or spiralizer, zucchini becomes a wonderfully tender substitute for more carbohydrate-dense spaghetti as a base for your meat sauce. Or for an inspiring low-carb snack, slice the zucchini ends off and use a flat-blade vegetable peeler or mandolin to make long, wide strips. Or pulverize a whole raw head in a food processor and use as a substitute for couscous or rice. You can steam or sauté the leaves, or consider using whole uncooked leaves as an alternative to carb-heavy tortillas when making tacos and wraps. Large and meaty portobello mushroom caps can stealthily be used as an alternative to hamburger buns, or as a replacement for gut-busting pizza crust by laying on all your favorite pizza toppings. Slice and add to salads, or simply smear on some nut butter for a snack that's big on nutrition but low in six-pack-killing processed carbs. Once cooked, the flesh of the squash pulls apart into slightly nutty-tasting, noodle-like strands minus the carbohydrate deluge.
Let the squash stand for five minutes, then scrape out the squash flesh with a fork into strands. Enjoy as an out-of-hand snack, or slice and add to yogurt, oatmeal, and even salad for natural sweetness. Pink salmon is an economical option with lower levels of toxins such as mercury than what's found in most canned tuna. Leave the skin on during cooking for even more flavor, but if you're concerned about the extra fat calories it delivers, strip it off before eating.
Game meats like bison and elk are becoming easier to find at the butcher counter as more people sign on to the paleo way of eating and consumers increasingly search for alternatives to beef raised on industrial feedlots.
It also melts beautifully, making it a perfect way to add excitement to everything from steamed broccoli to low-carb pizzas. For a rich-tasting riff on mashed potatoes, try blending steamed cauliflower with butter, fresh thyme, and a couple pinches of salt. And considering that it supplies about 23 grams of protein per cup, muscles everywhere have been benefiting from its surging popularity.
It also offers an inexpensive low-carb protein option for carnivores who want a night off from meat.
Of note, none of their carbohydrates are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese. When a snack attack strikes, you'll also reap the benefit of sending about 30 percent less starchy carbs into your body compared to potato-based chips. Shirataki noodles have a rather nondescript taste on their own, but they soak up the flavors of accompanying sauces and spices very well. Like quinoa, amaranth is also a source of the necessary essential amino acids to help show your muscles some love.
Just be sure to select cartons labelled "unsweetened" to sidestep the added sugars pumped into many non-dairy beverages. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
Free radicals alter your cell structure that plays an important role in tumor growth and cancer development.
But those red, yellow and orange ones are also high in carotenoids that help reduce the risk of breast cancer.
If you don’t like plain greens, you can mince them and toss them in pasta a green smoothie, meatloaf or sauce.
Sure, full-fat dairy foods also contain calcium, but they don’t offer the same health benefits since they are also rich in saturated fat.
Salmon is rich in omega-3 fatty acids that help counteract the inflammation that can lead to cancer. The misconception that most people have is that bones naturally deteriorates and loses its strength as one ages. Once produced, vitamin D turns into a powerful hormone which targets more than 2,000 genes in the human body. Or if you prefer, try those handy little 4-ounce fruit cups, which count as one serving toward your daily recommendation for fruits and vegetablesduring pregnancy.
Dip them in hummus or yogurt for an extra dose of nutrition or add a dab of salad dressing for flavor. Low-fat mozzarella sticks are full of calcium, and one stick provides the same amount of protein as an 8-ounce glass of milk. Almost all breakfast cereal is now fortified with essential vitamins and minerals, including folic acid.
Just make sure you're getting enough calories from a wide variety of nuts, seeds, legumes, and grains.
Many studies have shown that vegetarians are less likely to get certain diseases such as heart disease and type 2 diabetes. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. This vitamin is found only in some fortified foods and in foods made from animals, such as meats, eggs, and milk products. Doing it 1 or 2 days a week can help you cut back on saturated fats and cholesterol, and give you more fruits and vegetables. It is intended for general informational purposes only and does not address individual circumstances. Go overboard, however, and you can easily end up with a midsection that's a few cans short of a six-pack. Simply slice a spaghetti squash in half lengthwise, scoop out the seeds, and place the squash halves in a microwavable dish, flesh-side down. Look for unseasoned pork tenderloin to avoid excess salt and other questionable ingredients that may be in the seasonings.
In fact, the protein in eggs is considered of higher quality than what's found in any other whole food. Of course, if you want to keep the carb count low, you'll have to opt for plain versions that are not pumped full of sugar.
Alone it doesn't taste like much, but when you add tofu to sauces or other foods, it soaks up flavors brilliantly. Try crumbling it up and adding it to chili, stir-fry, tacos, soups, casseroles, and pasta sauce.
Still, be careful to select options where the chewy meat such as beef or turkey is not bathed in sweeteners. Look for bags such as Rhythm Superfoods in health-food shops and an increasing number of larger supermarkets. Influence of Omega-3 (N3) Index on Performance and Wellbeing in Young Adults after Heavy Eccentric Exercise. Tomato juice intake suppressed serum concentration of 8-oxodG after extensive physical activity.
We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. I know women who have battled breast cancer and they tell that they feel much better when they eat these foods.
Toss some cabbage in your next salad, make delicious coleslaw, or top a hot dog with sauerkraut, which has the same health benefits and tastes excellent! You can reap all health benefits without the often-bitter and not-so-delicious taste that makes most people hate leafy vegetables. Opt for low-fat milk, cream cheese and yogurt to reap the benefits of vitamin D without fat.
It means that we can enjoy the delicious taste of walnuts and keep our breasts healthy at the same time. So why do we bother what are the best foods for healthy bones?Yes, no doubt our bones will start to thin out as we step into middle age but this natural bone deterioration process can be stop by healthy eating.
Add nuts, chickpeas, and kidney beans for aprotein boost, and top with raisins for iron, fiber, and potassium. Look for other prewashed veggies like broccoli, cauliflower, and spinach to make a quick dinnertime stir-fry. Top with fruit or throw in a handful of nuts and dried fruit to make things more interesting.
If it's a vegan meal, you'll skip anything that comes from animals, including milk, cheese, and eggs.
These are often made with a blend of vegetables, soy, and grains, providing protein and fiber.
A vegetarian diet also boosts your intake of antioxidants found in colorful fruits and vegetables, such as lutein in broccoli and lycopene in tomatoes, which may help protect against cancer.
These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables.


Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas.
Most of the health benefits are linked to docosahexaenioc acid (DHA), found mainly in fatty fish, as well as fortified foods like eggs. So if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements.
It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Try it as a cheap protein in stir-fry, or marinate it like you would steak and slap it on the grill. Also make sure that what you're drinking is 100 percent vegetable juice and not a blend made with sugary fruit juices and sweeteners.
You can season a fillet with some salt, crushed garlic and pepper, wrap it in foil and grill it.
Was i right in doing so?Should i chase my female friends away because of my Girlfriend?My husband is rejecting me, he has refused to make love to me. You can make it work for you, whether you choose to eat this way all the time or to include some vegetarian meals in your week.
The solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. Effect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exercise.
Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. Voluntary exercise and green tea enhance the expression of genes related to energy utilization and attenuate metabolic syndrome in high fat fed mice.
The dense and compact outer layer is known as the cortical bone while the light and porous inner layer is the trabecular bone. Non-meat sources include tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk.
Pumpkin seeds, flaxseeds, walnuts, and canola oil are all good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health.
Comparison of muscle fatty acid profiles and cholesterol concentrations of bison, beef cattle, elk, and chicken.
Effects of vitamin E supplementation on renal non-enzymatic antioxidants in young rats submitted to exhaustive exercise stress.
Within the cavities of the bone, it is filled up with soft tissues known as bone marrow which are either red or yellow colour. One fact that most people are not aware is that bones are ‘alive’ and they are made up of living tissues like blood vessels, collagen and nerves.There are 2 kinds of living bone cells known as the osteoblast and osteoclasts. Osteoblasts involve the formation of new bone while osteoclasts resorb or dissolve the old bones.
Composition of goat and cow milk produced under similar conditions and analyzed by identical methodology.
Then there are osteocytes (mature osteoblasts that have completed their bone formation) involving in the metabolic exchange with the blood flowing through the bones.This active process of bone formation and resorption is known as bone remodeling which is the vital factor that determines how strong the bones are.
If the rate of bone resorption is faster than the rate of bone formation, it means that the bone is losing its density. This happens when there is little or no replenishment of the bone-building nutrients to the bones.Besides the living bone cells, there are several fibers and chemical tissues that form the matrix of the bone.
Within these tissues, protein collagen and hydroxyapatite crystals (crystals of calcium salts) are the main materials that provide overall strength to the bones.
Collagenous fibers are the ones that give flexibility and strength to withstand the forces of stretching (tensile strength) while calcium salts provide the hardness and compressional strength to endure the forces of squeezing.With the combination of all these materials, it provides a skeleton of extraordinary tensile and compressed strength. This explains why bones are very hard and they provide the supporting framework of our whole body.
Based on per square inch, some of our bones are able to support up to 12,000 pounds of pressure. As you can see, bones are actually complex organs which most of us have neglected in our daily lives.
However, if you think back now, without them it is impossible for us to move the body at all and not to mention going for exercise, playing your favorite sports or getting a job done at all.Believe it or not, there are at least 20 bone-building minerals, vitamins or nutrients that are vital to strong bone health. Other than calcium which are the commonly known minerals for strong bones, other essential nutrients include phosphorus, magnesium, silica, chromium, copper, zinc, manganese, potassium, boron, copper, strontium, Vitamin A, D, C, B6, B9, B12, K1, K2, protein and fats. Any deficiency in any of these nutrients will lead to bone thinning disease known as osteoporosis or weakening of the bones, osteomalacia.Osteoporosis And OsteomalaciaIn osteoporosis, the bone density is greatly reduced as the rate of the osteoblastic activity slows down in the bone due to the deficiency of calcium. Calcium deficiency, otherwise known as hypolcalemia, happens when there is inadequate diet or poor absorption of dietary calcium.As such, bones are exposed to the increased risks of fracture when the optimal bone health is being compromised.
Other causes of osteoporosis such as the lack of physical activity or exercise can also leads to bone loss. Malnutrition becomes an issue here especially if there is insufficient intake of calcium and vitamin C.With this, it affects the formation of the bone matrix and causes severe osteoporosis conditions leading to bone breaks, deformities or disability.
Such cases are most prominent in elderly people as their bones may become brittle and weak due to their ignorance in bone-building nutrients. Osteoporosis is also common in women after their menopause period where there is a lack of estrogen to stimulate the activity of osteoblast. Therefore, bone mass can be affected as the new bone material is not produced efficiently.Vitamin D is also another vital nutrient that maintains the balance between calcium and phosphorus by supporting calcium absorption.
Deficiency in Vitamin D can result in osteomalacia, a disease that is characterized by weaken muscles or painful bones. This causes the bones to break down faster that the rate of new bones formation.Other than the insufficient consumption of Vitamin D, certain diseases can affects Vitamin D absorbency such as Cholestatic liver disease, Crohn’s disease, Coeliac disease and Cystic fibrosis. Go for those that are lower in fats such as 2% fat-free yogurt, fat-free or low-fat cheese, skim milk are generally good sources of calcium.Whole grains foods such as whole wheat, oats, buckwheat, barley and cornmeal besides promoting satiety (make you feel full), they also offer great benefits to the bones. The fiber and vitamin B from these foods upon digestion, becomes an essential protein that promotes bone formation. Magnesium is another nutrient that is found in grains that helps to absorb calcium from the blood.Vegetables are another source of food that provides various minerals such as iron, potassium, magnesium and calcium.
Green leafy vegetables like kale, parsley and ‘bok choy’ are consider the best vegetables for good bone health. They are rich in osteocalcin, a protein that helps to reduce the risk of bone fractures and improves bone density.
Though spinach is also a source of calcium, it contains oxalates that can affects the absorption of calcium.Those foods that are rich in protein include soy beans and meats like beef, chicken, pork and fish. Seeds and nuts are bonus foods for the bones as they contain essential fatty acids, plant proteins and other trace minerals. By eating 2 or 3 tablespoons of the nuts, seeds or grains, it provides the appropriate amount of nutrients to the bones.Healthy fats are important nutrients for strong bone health too. One good example is sardines which is exceptional rich in omega-3 fatty acids and provide other nutrients like vitamin D and proteins.Maybe you have doubts that drinking fluoridated water actually adds density to the bones. So, if you drink only bottled water, this can cause fluoride deficiency in your bones and teeth as well.Prunes have found to be effective in increasing the bone density. Besides, it contains Vitamin C, phytochemicals (minerals found in edible plant food), Vitamin K, fiber and antioxidants. This combination of the nutrients may help to restore tissues in the bone as well as slowing down the rate of re-absorption. Borax is a vital mineral that are also found in prunes that are essential for healthy bones and joints.
The recommended standard portion of snacking prunes is around 4 to 5 prunes.Seaweed is rich in trace minerals and high iodine content.
Typically, iodine helps in improving thyroid condition as well as the parathyroid gland functionality.
Parathyroid thyroid gland is important for bone health as it regulates the amount of calcium in the blood and bones.Vitamin D rich foods include cod liver oil, salmon fish, cereals, mushrooms and eggs.
The  UV rays from the sun helps to promote the production of Vitamin D in your skin.Foods That Are Bad For Bone HealthOn the other hand, there are foods which are harmful and deplete calcium levels in the body. Processed and fast foods are also the “accomplices” that contributes to the excessive intake of salt in the body.Soda drinks has no nourishment value at all! In addition, the high acidity levels can decrease bone density, resulting in weaker and brittle bones.
However, it is important to moderate on the intake of coffee as more than 3 cups a day is bad for your bone health.Alcoholic drinks can affect bone health in several aspects. To begin with, excessive alcohol intake greatly reduces the level of calcium reserves in the body.
Furthermore, heavy drinking can affects the production of testosterone which is a hormone that is related to the production of osteoblasts.
High cortisol levels are also found in people with alcoholism which increases the risk of bones breaking down and lower rate of bone formation.Processed or table sugars are acidifying. If consumed in excessive quantities, it can cause an increase in urinary calcium excretion. The acidification of tissues by the sulfur dioxide and phosphoric acid used in making processed sugar will cause the loss of bone density. Glucose, the byproduct of granulated sugars can cause depletion in Vitamin C which affects the bones.Processed and frozen meats are extremely acidifying.
The preservatives and flavor enhancer (sodium nitrite) in these foods combine with amino proteins to form nitrosamines. Nitrosamines lead to the development of chemical carcinogens that destroys bone tissues and density.White flour, white bread, muffins, pasta contains phosphorus compounds that accelerates bone loss and demineralization. When consumed, they create an acidic reaction that ‘draws’ essential minerals from the bones.Eating your way to strong bone health is not that difficult at all. Just make sure that the foods which you consumed include the essential minerals, vitamins and bone-building nutrients for optimal bone health.
But not forgetting that involvement in physical exercise is also equally important to keep your bones and joints strong and healthy. Suffice to say I hardly get any exercise and I’ve been living like this for the past seven years. So anyways I broke my arm about a year ago while simply blocking a two by four and that was the first time I realized I had weak bones. The last thing I want is to suffer form osteoporosis as a young man or even as an older person.
It’s not something I enjoy seeing as it reminds me how susceptible my wife is to this disease.



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