Osteoporosis? Watch What You Eat.
Many people who need supplements of calcium in their diets may not get the amount they think they are getting. In fact, there are several reasons for this.
The first step is an acid called oxalic acid. It is a natural substance found in some foods that binds with important nutrients, making them inaccessible to the body. Oxalic acid may combine with calcium, iron, sodium, magnesium or potassium to form less soluble salts known as oxalates. Oxalate also found naturally in plants.
The food is generally as follows: asparagus, apples, chocolate, cocoa, coffee, most berries (strawberries and blueberries in particular), most nuts (especially peanuts), beans, beets, beet greens, peppers, black pepper, parsley, rhubarb, spinach, beets, squash, sweet potatoes, and tea.
Concentrations of vegetarian food high in oxalic acid (200 ppm) to include (but are not limited to): lamb quarters, buckwheat, starfruit, black pepper, purslane, poppy seeds, rhubarb, tea, spinach, bananas, cocoa, chocolate, ginger, almonds, cashews, garden sorrel, mustard, peppers, sweet potatoes, soybeans, tomatillos, beets and beet greens, oats, pumpkins, cabbage, green beans, mango, eggplant, tomatoes, lentils, and parsnips.
The good news is that cooking destroys the oxalic acid, then, asparagus, beets, chard, beets, blueberries, green peppers, rhubarb and spinach are best eaten cooked.
Although spinach has a lot of calcium, it also contains a substance - oxalic acid - that binds calcium and prevents absorption of all but about 5 percent of his. However, the oxalic acid in spinach and other foods does not alter the absorption of calcium from other foods eaten at the same time.
Another is a substance called phytate. Phytic acid, found in bran, whole grains, nuts, legumes, and skins, insoluble complex can bind calcium and form, which reduces the absorption of calcium. Phytic acid binds calcium (and iron, magnesium, phosphorus and zinc) in the gut by inhibiting absorption. Phytate / phytic acid is the storage form of phosphorus bound to inositol, and crude fiber in whole grains, legumes, seeds and nuts. Although these foods are rich in phosphorus, phytate phosphate is released through the digestive tract. Phytates, especially raw foods such as bran, is a problem because it can bind to the iron, zinc and calcium in food, which is available on the absorption of minerals.
If anyone looks back to traditional cultures, you will see that thousands of years, whole-grain products were prepared by maceration and fermentation before cooking. The phytic acid that occurs in unsprouted grains, seeds and legumes, is particularly a lot of bran. When the bread is leavened by yeast, enzymes degrade phytic acid and phytates pose no problem. Phytic acid also destroyed in the processing and cooking of foods.
Enzymes called phytases, destroy phytates during certain food processes such as awareness of the yeast dough, the seeds germinate, cereals, legumes, nuts roasting, the beans soaking, cooking, fermentation as in tempeh, miso and natto, combining acidic foods with zinc-rich foods, etc.
Soy contains high levels of phytates, and some researchers say more than other beans. In addition, phytate soy are so stable that most survive phytate reduction techniques, such as cooking. (The phytates in whole grains can be disabled by simply soaking or fermentation, it is possible that only long periods of soaking and fermentation -. As used to make miso, natto, shoyu, tamari, and tempeh (but no tofu, soy milk, textured soy protein or soy protein) - a significant reduction in phytate content of soybeans.
The third reason is the effect of high protein diet. People are increasingly concerned about the use of a healthier diet. However, to avoid many of the necessary changes because of myths about certain nutrients. For example, people feel that they should eat more meat to get adequate protein and lots of dairy products to get enough calcium to prevent osteoporosis.
But please consider the following: Countries with the highest consumption of dairy products, such as the United States, Sweden and Finland also has the highest incidence of osteoporosis in women. Eskimos, who consume the greatest amount of calcium from some of the world's highest incidence of osteoporosis. Osteoporosis occurs relatively rarely in China, although they use very little milk or other dairy products.
The reason is that people on the meat and diet of milk, too much protein, generally 2 to 3 times the amount claimed, and when the excess protein is excreted, calcium and other minerals drained from body's main problem is also.The consumption of animal protein, studies have shown that protein from animal sources that are not beneficial to health. So the answer to preventing osteoporosis is to consume lots of dairy products, but rather to reduce the consumption of animal protein for a balanced and nutritious diet centered on "new four food groups": fruits, vegetables (especially broccoli, calcium-rich foods without negative animal products), cereals and legumes.
Many plant foods are good sources of calcium. Especially good sources include green leafy vegetables (like cabbage and mustard, cabbage, turnip), broccoli, beans, dried figs, sunflower seeds and cereals fortified with calcium and protein juices.Consuming excessive amounts can damage serious human health. This can result in a negative calcium balance and osteoporosis, because calcium and other minerals are lost in the urine, excess protein.
When the body breaks down protein, acid is produced. The body compensates for the buffer acid through a complex process, which release calcium from the bones. Calcium is excreted in the urine. A higher intake of protein, more calcium is lost. Foods containing proteins vary the amount of acid produced. Although the protein commonly assumed to produce more acid, this is not always true. Fish, meat, poultry, cheese and many grain products are high potential renal acid load (PRAL), the measurement of acid production. Milk and yogurt are low PRAL. Fruits and vegetables are PRAL negative in the sense that it can help provide the acid alkaline buffer.
So if a person has an intake of protein should be incrase amount of calcium in their diet. In exchange, the calcium in the urine due to the processing of protein, calcium intake may protect bone health. However, too much calcium can also be harmful and consumption should not exceed 2500 mg per day.
Protect your bones to consume a diet adequate in protein (0.36 to 0.45 grams of protein per pound of body weight), lots of fruit and vegetables, moderate in sodium and high in calcium. Besides eating well, exercise, daily life can help strengthen bones.
Pictures/SnapShot :
The first step is an acid called oxalic acid. It is a natural substance found in some foods that binds with important nutrients, making them inaccessible to the body. Oxalic acid may combine with calcium, iron, sodium, magnesium or potassium to form less soluble salts known as oxalates. Oxalate also found naturally in plants.
The food is generally as follows: asparagus, apples, chocolate, cocoa, coffee, most berries (strawberries and blueberries in particular), most nuts (especially peanuts), beans, beets, beet greens, peppers, black pepper, parsley, rhubarb, spinach, beets, squash, sweet potatoes, and tea.
Concentrations of vegetarian food high in oxalic acid (200 ppm) to include (but are not limited to): lamb quarters, buckwheat, starfruit, black pepper, purslane, poppy seeds, rhubarb, tea, spinach, bananas, cocoa, chocolate, ginger, almonds, cashews, garden sorrel, mustard, peppers, sweet potatoes, soybeans, tomatillos, beets and beet greens, oats, pumpkins, cabbage, green beans, mango, eggplant, tomatoes, lentils, and parsnips.
The good news is that cooking destroys the oxalic acid, then, asparagus, beets, chard, beets, blueberries, green peppers, rhubarb and spinach are best eaten cooked.
Although spinach has a lot of calcium, it also contains a substance - oxalic acid - that binds calcium and prevents absorption of all but about 5 percent of his. However, the oxalic acid in spinach and other foods does not alter the absorption of calcium from other foods eaten at the same time.
Another is a substance called phytate. Phytic acid, found in bran, whole grains, nuts, legumes, and skins, insoluble complex can bind calcium and form, which reduces the absorption of calcium. Phytic acid binds calcium (and iron, magnesium, phosphorus and zinc) in the gut by inhibiting absorption. Phytate / phytic acid is the storage form of phosphorus bound to inositol, and crude fiber in whole grains, legumes, seeds and nuts. Although these foods are rich in phosphorus, phytate phosphate is released through the digestive tract. Phytates, especially raw foods such as bran, is a problem because it can bind to the iron, zinc and calcium in food, which is available on the absorption of minerals.
If anyone looks back to traditional cultures, you will see that thousands of years, whole-grain products were prepared by maceration and fermentation before cooking. The phytic acid that occurs in unsprouted grains, seeds and legumes, is particularly a lot of bran. When the bread is leavened by yeast, enzymes degrade phytic acid and phytates pose no problem. Phytic acid also destroyed in the processing and cooking of foods.
Enzymes called phytases, destroy phytates during certain food processes such as awareness of the yeast dough, the seeds germinate, cereals, legumes, nuts roasting, the beans soaking, cooking, fermentation as in tempeh, miso and natto, combining acidic foods with zinc-rich foods, etc.
Soy contains high levels of phytates, and some researchers say more than other beans. In addition, phytate soy are so stable that most survive phytate reduction techniques, such as cooking. (The phytates in whole grains can be disabled by simply soaking or fermentation, it is possible that only long periods of soaking and fermentation -. As used to make miso, natto, shoyu, tamari, and tempeh (but no tofu, soy milk, textured soy protein or soy protein) - a significant reduction in phytate content of soybeans.
The third reason is the effect of high protein diet. People are increasingly concerned about the use of a healthier diet. However, to avoid many of the necessary changes because of myths about certain nutrients. For example, people feel that they should eat more meat to get adequate protein and lots of dairy products to get enough calcium to prevent osteoporosis.
But please consider the following: Countries with the highest consumption of dairy products, such as the United States, Sweden and Finland also has the highest incidence of osteoporosis in women. Eskimos, who consume the greatest amount of calcium from some of the world's highest incidence of osteoporosis. Osteoporosis occurs relatively rarely in China, although they use very little milk or other dairy products.
The reason is that people on the meat and diet of milk, too much protein, generally 2 to 3 times the amount claimed, and when the excess protein is excreted, calcium and other minerals drained from body's main problem is also.The consumption of animal protein, studies have shown that protein from animal sources that are not beneficial to health. So the answer to preventing osteoporosis is to consume lots of dairy products, but rather to reduce the consumption of animal protein for a balanced and nutritious diet centered on "new four food groups": fruits, vegetables (especially broccoli, calcium-rich foods without negative animal products), cereals and legumes.
Many plant foods are good sources of calcium. Especially good sources include green leafy vegetables (like cabbage and mustard, cabbage, turnip), broccoli, beans, dried figs, sunflower seeds and cereals fortified with calcium and protein juices.Consuming excessive amounts can damage serious human health. This can result in a negative calcium balance and osteoporosis, because calcium and other minerals are lost in the urine, excess protein.
When the body breaks down protein, acid is produced. The body compensates for the buffer acid through a complex process, which release calcium from the bones. Calcium is excreted in the urine. A higher intake of protein, more calcium is lost. Foods containing proteins vary the amount of acid produced. Although the protein commonly assumed to produce more acid, this is not always true. Fish, meat, poultry, cheese and many grain products are high potential renal acid load (PRAL), the measurement of acid production. Milk and yogurt are low PRAL. Fruits and vegetables are PRAL negative in the sense that it can help provide the acid alkaline buffer.
So if a person has an intake of protein should be incrase amount of calcium in their diet. In exchange, the calcium in the urine due to the processing of protein, calcium intake may protect bone health. However, too much calcium can also be harmful and consumption should not exceed 2500 mg per day.
Protect your bones to consume a diet adequate in protein (0.36 to 0.45 grams of protein per pound of body weight), lots of fruit and vegetables, moderate in sodium and high in calcium. Besides eating well, exercise, daily life can help strengthen bones.
Pictures/SnapShot :
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