The trend
in western medicine has been to use supplements to fix nutritional deficiencies. When
it comes to improving bone health, it was claimed that calcium would do the job,
then magnesium, then Vitamin D, and now vitamin K. Though all of these are
integral to the human body, supplementing them is like giving a car an oil
change when it is out of gas. Fortunately, there is a new holistic trend
focused on blending nutrition and medicine.
It is becoming more widely accepted that broader lifestyle choices,
including exercise and a balanced diet, provide a healthier framework than
supplementation. Supplements can be beneficial at times, but it is important to
understand when and why they are used.
How is calcium related to bone health?
It is
widely accepted that calcium supplementation is directly responsible
for improved bone health. However, despite the numerous
research studies showing improvements of bone density with calcium and vitamin
D supplementation, rates of osteoporosis have not improved. In fact, the United States has the highest
rate of dairy and calcium consumption in the world and yet, according to the
National Osteoporosis Foundation, the United states represents 44 million
people, or nearly 1/4 the cases of osteoporosis in the entire world.
widely accepted that calcium supplementation is directly responsible
for improved bone health. However, despite the numerous
research studies showing improvements of bone density with calcium and vitamin
D supplementation, rates of osteoporosis have not improved. In fact, the United States has the highest
rate of dairy and calcium consumption in the world and yet, according to the
National Osteoporosis Foundation, the United states represents 44 million
people, or nearly 1/4 the cases of osteoporosis in the entire world.
How can
this be? The problem we run into is that
one research study shows that calcium improves bone density and the next claims
that calcium causes heart attacks, without improving bone health. As a general rule, there will always be
”studies” to support any theory. The truth is that many foods provide
calcium and many interact with calcium. Consuming dairy and calcium supplements
for bone health is not enough. On the other hand, avoiding dairy based on one
research study is not valid either. Given the complexity of the human
body and food, it is impractical to attempt to improve health through only a
few variables. Our bodies need innumerable nutrients from a variety of
sources.
this be? The problem we run into is that
one research study shows that calcium improves bone density and the next claims
that calcium causes heart attacks, without improving bone health. As a general rule, there will always be
”studies” to support any theory. The truth is that many foods provide
calcium and many interact with calcium. Consuming dairy and calcium supplements
for bone health is not enough. On the other hand, avoiding dairy based on one
research study is not valid either. Given the complexity of the human
body and food, it is impractical to attempt to improve health through only a
few variables. Our bodies need innumerable nutrients from a variety of
sources.
The only
real solution to bone health comes from a balanced diet of whole foods.
If you are still worried about calcium intake, consider the following list of whole foods which provide ample amounts, as well as hundreds, if
not thousands of other micro-nutrients needed by our bodies.
real solution to bone health comes from a balanced diet of whole foods.
If you are still worried about calcium intake, consider the following list of whole foods which provide ample amounts, as well as hundreds, if
not thousands of other micro-nutrients needed by our bodies.
Calcium Per Serving of Various Foods
|
Produce
|
Serving Size
|
Estimated Calcium*
|
|
Collard greens, frozen
|
8 oz
|
360 mg
|
|
Broccoli rabe
|
8 oz
|
200 mg
|
|
Kale, frozen
|
8 oz
|
180 mg
|
|
Soy Beans, green, boiled
|
8 oz
|
175 mg
|
|
Bok Choy, cooked, boiled
|
8 oz
|
160 mg
|
|
Figs, dried
|
2 figs
|
65 mg
|
|
Broccoli, fresh, cooked
|
8 oz
|
60 mg
|
|
Oranges
|
1 whole
|
55 mg
|
|
Seafood
|
Serving Size
|
Estimated Calcium*
|
|
Sardines, canned with bones
|
3 oz
|
325 mg
|
|
Salmon, canned with bones
|
3 oz
|
180 mg
|
|
Shrimp, canned
|
3 oz
|
125 mg
|
|
Dairy
|
Serving Size
|
Estimated Calcium*
|
|
Ricotta, part-skim
|
4 oz
|
335 mg
|
|
Yogurt, plain, low-fat
|
6 oz
|
310 mg
|
|
Milk, skim, low-fat, whole
|
8 oz
|
300 mg
|
|
Yogurt with fruit, low-fat
|
6 oz
|
260 mg
|
|
Mozzarella, part-skim
|
1 oz
|
210 mg
|
|
Cheddar
|
1 oz
|
205 mg
|
|
Yogurt, Greek
|
6 oz
|
200 mg
|
|
American Cheese
|
1 oz
|
195 mg
|
|
Feta Cheese
|
4 oz
|
140 mg
|
|
Cottage Cheese, 2%
|
4 oz
|
105 mg
|
|
Frozen yogurt, vanilla
|
8 oz
|
105 mg
|
|
Ice Cream, vanilla
|
8 oz
|
85 mg
|
|
Parmesan
|
1 tbsp
|
55 mg
|
How does
acidity affect bone health?
Bones are
more than just repositories for calcium. In fact, calcium exists all
throughout our body as a catalyst/signal for numerous life-dependent chemical
reactions. Much of this calcium is stored in the bones and kidneys and
without proper nutrition; some of these stores are tapped. One of the theories explaining the decrease in bone density is that acidic food from high
protein (animal/grain) causes a net acidic load to the body. Others propose that this is caused by high phosphate
levels. To balance pH, the body reabsorbs calcium from the
bones and kidneys. Proponents of this theory suggest eating a diet with a net
alkaline load to the body, high in vegetables and low on animal protein.
more than just repositories for calcium. In fact, calcium exists all
throughout our body as a catalyst/signal for numerous life-dependent chemical
reactions. Much of this calcium is stored in the bones and kidneys and
without proper nutrition; some of these stores are tapped. One of the theories explaining the decrease in bone density is that acidic food from high
protein (animal/grain) causes a net acidic load to the body. Others propose that this is caused by high phosphate
levels. To balance pH, the body reabsorbs calcium from the
bones and kidneys. Proponents of this theory suggest eating a diet with a net
alkaline load to the body, high in vegetables and low on animal protein.
The theory
has sparked controversy and numerous studies. The main counter argument
maintains that pH is balanced through respiration of CO2 and reabsorption of
calcium from the kidneys. However, studies have shown that an acidic diet
causes a net calcium loss from the body (through urination). Whether from
the kidneys or bones, one fact is clear; calcium is leaving the body. With this
in mind, maybe we should focus on retaining calcium more than supplementing
it.
has sparked controversy and numerous studies. The main counter argument
maintains that pH is balanced through respiration of CO2 and reabsorption of
calcium from the kidneys. However, studies have shown that an acidic diet
causes a net calcium loss from the body (through urination). Whether from
the kidneys or bones, one fact is clear; calcium is leaving the body. With this
in mind, maybe we should focus on retaining calcium more than supplementing
it.
To limit
the amount of acidic foods in your diet, use the ”Potential Acid Renal Load”
scale, or PRAL. PRAL lists the major foods and their net acidic or
alkaline load to the body. The following chart shows the PRAL of many
foods. Interestingly, even those who counter the acid-base theory admit that a high
alkalinity diet will necessarily mean eating more fruits and vegetables, which
will thus improve health.
the amount of acidic foods in your diet, use the ”Potential Acid Renal Load”
scale, or PRAL. PRAL lists the major foods and their net acidic or
alkaline load to the body. The following chart shows the PRAL of many
foods. Interestingly, even those who counter the acid-base theory admit that a high
alkalinity diet will necessarily mean eating more fruits and vegetables, which
will thus improve health.
|
Major
Food Groups |
Avg
PRAL (per 3.5 oz /100 g) |
|
Fruits
|
-4.44
|
|
Vegetables
|
-2.78
|
|
Beverages
|
-1.23
|
|
Fats and
Oils |
0
|
|
Milk and
Non-Cheese Dairy |
0.95
|
|
Bread,
Grains |
5.73
|
|
Eggs
|
8.21
|
|
Fowl and
Fish |
8.45
|
|
Meat
|
8.38
|
|
Meat,
Processed |
11.42
|
|
Cheese,
Soft |
4.51
|
|
Cheese,
Hard |
19.22
|
Conclusion
Bones are composed of
more than just calcium. The connective tissue that
stores calcium and other minerals is known as the ”matrix”. When the
matrix is unhealthy, osteoporosis occurs. This is shown in the fact
that countries such as Bhutan
and China
with populations who consume as little as 200 mg of calcium per day often have
greater bone density/health than western societies consuming 1000-3000 mg/day.
Statistics like these prove that bone health is regulated by more than
just calcium.
more than just calcium. The connective tissue that
stores calcium and other minerals is known as the ”matrix”. When the
matrix is unhealthy, osteoporosis occurs. This is shown in the fact
that countries such as Bhutan
and China
with populations who consume as little as 200 mg of calcium per day often have
greater bone density/health than western societies consuming 1000-3000 mg/day.
Statistics like these prove that bone health is regulated by more than
just calcium.
Secondly,
an acidic diet (PRAL) erodes bones by chronically stealing calcium from the
body to balance the pH of the bloodstream. To neutralize this potential threat,
the solution is to eat alkaline foods. Though this theory is contested,
an increase in alkaline vegetable and fruit intake would improve bone
health by providing calcium as well as numerous other minerals and enzymes
necessary for the optimal health of the bone matrix.
an acidic diet (PRAL) erodes bones by chronically stealing calcium from the
body to balance the pH of the bloodstream. To neutralize this potential threat,
the solution is to eat alkaline foods. Though this theory is contested,
an increase in alkaline vegetable and fruit intake would improve bone
health by providing calcium as well as numerous other minerals and enzymes
necessary for the optimal health of the bone matrix.
Lastly, it
is important to recognize the physical activity may be even more important to
bone health than either of the above two conflicts. It has been shown
numerous times that the physically active have a much lower chance of
developing osteoporosis. So go for a walk and get creative with your
meals!
is important to recognize the physical activity may be even more important to
bone health than either of the above two conflicts. It has been shown
numerous times that the physically active have a much lower chance of
developing osteoporosis. So go for a walk and get creative with your
meals!
Blog post by J.T. Thompson.
