Nutrition for healthy bones
This book is packed with information on how to avoid, delay, and even reverse bone deterioration. Although we know certain minerals and vitamins can help reduce the development of osteoporotic disease, this book takes this knowledge much further. As well as investigating nutrients, such as calcium and vitamin D, it also explores many less well-known nutrients that benefit bone health. The book then focuses on a wide range of bone-enhancing foods that are rich in these nutrients, and supplies lists and menu suggestions for their usage.
We don't need to resign ourselves to bone disease. From extensive searches of the scientific literature and her knowledge on the health benefits of a huge range of fruits, nuts, veggies, seeds, herbs, spices, and more, an extensive choice of foods that can enhance bone health has been carefully selected and graded.
The first part of this book summarises how bones work and the problems that can occur, with the emphasis on osteoporosis and osteopenia. The book then details how these bone-enhancing nutrients work. Comprehensive lists of foods that are rich in these nutrients are given, plus details and ideas for the usage of top "bone" foods. There is also a list of foods and medications that might be best avoided. In addition, the importance and best types of exercise are explored. Plus, to ensure you are never at a loss for a menu idea that maintains bone health, a wide range of recipe ideas is given.
Eating well to maintain bone health does not need to be dull: enjoy the myriads of food choices and explore exciting combinations to create delicious and nutritious meals.
The following is a list of the Contents.
- Bones at birth
- What bones are made of
- Bone types
- Bone cells: Osteoblasts and osteoclasts
- Possible problems: osteopenia and osteoporosis
- Whole-body health
- Number one sources of health
- Calcium: Mega important for bone health: Calcium uptake; Lactose intolerance; Calcium and parathyroid hormone; Calcium supplements; Calcium buffering; Calcium and HRT Vitamin D: the sunshine vitamin 21: Types of vitamin D 21; Storage and usage 22; Recent evidence 22; Sources and doses 23; Fruits and vegetables 24; Exercise 25
- Acid-base food hypotheses
- Other vital bone builders
- Minerals: Boron; Chromium; Copper; Fluoride; Iron; Magnesium; Manganese; Phosphate; Potassium; Silicon; Strontium; Zinc
- Vitamins: Vitamin A; Vitamins B6, B12, and folate; Vitamin C; Vitamin E; Vitamin K
- Others: Probiotics and prebiotics; Unsaturated fats; Collagen and its amino acids; Protein; Estrogen; Isoflavones; Lignans; Antioxidants; Alcohol; Body fat
- Foods and factors to be wary of
- Best food choices to keep bones healthy
- Superstar bone foods
- Enjoying bone-enhancing foods: Uses and quick-recipe suggestions: Soups, starters, and savory snacks; Savory dishes; Desserts, cakes, and sweet snacks