The belief that milk breaks down bones is just as hard for some people as the belief that milk is extremely beneficial for bones, in fact, regular consumption of milk breaks down bones, as evidenced by overwhelming scientific evidence. For example, a large study in Sweden demonstrates a link between cow’s milk consumption and an increased risk of fractures and even death. In the course of the study, scientists tracked the dietary habits of more than 60 thousand women for 20 years and more than 45 thousand men for 15 years. Do you think it turned out that milk strengthens bones? No matter how it is – everything turned out to be accurate, on the contrary! Milk in the diet reduces the risk of bone fractures.
In fact, women who drank three glasses of milk a day were more likely to suffer from fractures. Compared to stemi who ate less than one glass of milk a day, those who heavily lavished on this drink had a 60% higher risk of a hip fracture and a 16% higher risk of serious injury to any bones.
Alas, but even this problem does not end there. People who drank more milk also had a higher risk of death from any cause (women – by 15%, men – by 3%). That is, it turns out that the notorious phrase “milk leaches calcium from the bones” is not devoid of healthy and quite solid evidence.
Why does milk provoke such consequences?
The researchers found that milk drinkers had more biomarkers of oxidative stress and inflammation in their blood. Experts have suggested that the cause is high sugar levels in two of milk’s elements – lactose and galactose. Low doses of D-galactose are often used in animal studies to induce signs of aging.
Research has linked D-galactose to shorter lifespan, oxidative stress, chronic inflammation, neurodegeneration, decreased immune response, and gene changes. The dose used to obtain these results in animals is the equivalent of one to two glasses of milk per day that a person drinks.
Thus, milk can be safely excluded from the rating of products that strengthen bones and joints. But if milk cannot cope with this task, what to do? Here are the top 10 foods that really help reduce the risk of fractures and keep your bones strong.
1. Green tea
If you ask a specialist what foods you need to eat to strengthen bones and joints, then one of the main recommendations will definitely concern green tea.
Mediterranean Osteoporosis Study (The Mediterranean Osteoporosis Study) has shown that 3 cups of green tea a day can reduce the risk of hip fractures by 30% in both women and men over 50.
And researchers at the University of Texas found that 500 milligrams of polyphenols in green tea improved bone health after three months and muscle strength after six months. This dosage is found in four to six cups of green tea. Green tea compounds support the function of osteoblasts (cells that make up bones) and inhibit the activity of osteoclasts (cells that destroy bone tissue).
2. Prunes
It is known that during menopause, bone tissue begins to break down and become thinner (it’s all about the functioning of the ovaries – they stop producing enough of the hormone estrogen). This was the focus of a study conducted by scientists from Florida State University.
For 12 months, experts studied bone density in 100 women during the menopause. Half of them ate about 10 dried plums a day. The rest ate dried apples.
At the end of the experiment, experts found that women who ate prunes had significantly higher bone mineral density in the spine and forearms than those who ate dried apples. Other studies have shown that prunes slow down bone loss.
3. Grenades
To the question “What foods are good for bones and joints?” you can often hear the answer – “Pomegranate”. Do not be surprised – the experts did not confuse anything. In addition to the fact that the consumption of these red seeds has a beneficial effect on heart health (the point is in the substance punicalagin – it has the ability to neutralize free radicals), pomegranate is known to slow down the deformation of cartilage tissue.
In addition, pomegranates can provide relief from menopausal symptoms, including bone loss. A 2004 study published in The Journal of Ethnopharmacology found that rats that had their ovaries removed suffered from accelerated bone loss, which is a typical symptom of menopause. But after two weeks of drinking pomegranate juice extract and pomegranate seeds, the rate of mineral density loss returned to normal.
4. Oranges
What other foods can help strengthen bones? In this regard, fruits and vegetables rich in vitamin C have proven themselves well. The fact is that its lack in the body leads to an increase in the fragility of bones – it is not for nothing that osteoporosis is often referred to as “scurvy of bones.”
In animal studies, it was found that rats fed on orange pulp significantly improved bone strength. Other studies show that women who take vitamin C supplements have higher bone mineral density. Eat fruits and vegetables high in vitamin C for bone health. Choose oranges, strawberries, papayas, Brussels sprouts and cauliflower, bell peppers, melon, pineapple, and kiwi.
5. Cumin
Chances are you didn’t expect this, but the spicy seasoning that you are used to using with crackers or cheese has the beneficial properties of preserving bone density.
In 2008, animal studies showed that caraway seeds inhibit the loss of bone density and bone strength. Just think, its effect is comparable to that of estrogen!
6. Chocolate
Bone density is related to magnesium levels. But with age, the level of magnesium in bone tissue decreases. Magnesium is needed by the body to convert vitamin D to its active form and to absorb calcium.
The recommended daily intake of magnesium is 420 milligrams for men and 320 milligrams for women. 100 grams dark chocolate contains 176 milligrams of magnesium. Choose only organic chocolate with a cocoa content of at least 70%. The higher the cocoa content, the lower the sugar content.
Of course, it’s not just chocolate that contains magnesium. For example, beans and parsley are excellent sources of both calcium and magnesium. You will love this spicy red bean and parsley soup for strong and healthy bones.
7. Amaranth
If you need foods for bone growth, look at amaranth, especially leaves, cereals, and amaranth oil. Incredibly, amaranth leaves can compete for the title of the richest plant in vitamins and minerals!
In addition to a large amount of protein, amaranth contains peptides that actively fight free radicals. And most importantly, this product contains calcium in a weighty dose. Amaranth leaves are considered by many experts to be an effective prevention of bone loss of minerals necessary for their normal functioning.
8. White beans
Continuing our ranking of foods containing calcium for bones, white beans. This is an amazing product, because not only is it great for filling, according to scientists from the University of California, it helps to lose weight, but it is also a valuable source of calcium and magnesium – the tandem responsible for strong and healthy bones. Keep in mind that 100 g of this product contains almost 1/5 of your daily calcium requirement.
9. Sardines
Thanks to their impressive composition of usefulness, these small and very ordinary-looking fish may well compete for the title of one of the leaders in the “race” for foods that contain calcium for bones. To meet a third of your daily calcium requirement, you only need to eat 7-8 medium sized fillets of sardines. A very attractive prospect – especially considering the fact that sardines are quite an affordable product.
10. Sesame seeds
Yes, seemingly modest seeds. And it seems that their function is limited only by the decorative component of the dish. However, this is not the case – 100 g of unpeeled sesame seeds contain approximately 1,4 g of calcium! And this is neither more nor less – the daily rate of the average person. So next time you cook a healthy salad of green vegetables for your home, do not forget to serve it to the table with a generous portion of “decor” in the form of sesame seeds.
These are not all foods that are good for bones. In addition, when consuming them, it is important to consider that certain factors, such as the habit of drinking coffee, reduce the level of calcium. In this resource you will find a list of plant sources of calcium and a list of factors that affect its absorption.
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