Fruits and Veggies: A better source for calcium?

A recent study conducted by researchers at Texas A&M examined grapefruit as an option for good bone health. They found that grapefruit consumption increased calcium and magnesium content in bones, which they hope will lead to a decrease in the number of osteoporosis patients nationwide. Many people automatically correlate bone health with calcium, but recent studies suggest that fruits rich in antioxidants are equally important for bone development. At Southwest Spine and Pain Center, our spine specialists are always staying up-to-date with information to pass along to their patients in hopes of appropriately impacting their treatment process.

Nearly half of all women over the age of 50 in the United State will experience some kind of bone fracture. This number seems way too high with how seriously and dedicated our healthcare providers are in assessing and treating bone health. Eastern countries report less osteoporosis patients coupled with less dairy consumption. While calcium and magnesium are definitely great sources for bone health and strength, dairy-rich diets can be compiled with large amounts of fruits and vegetables. The research at Texas A&M found that grapefruit lead to increased calcium and magnesium content in bones. They also concluded that the overall benefits of calcium-high diets included lowering the risk of heart disease, boosting immune systems, increasing fiber intake, as well as aiding with insomnia.

Southwest Spine and Pain Center has provided a quick list of healthy vitamins and minerals that are great for bone health as well as food products that you can find each of them in:

Vitamin A- boosts immune system and helps fight off diseases. Also helps repair tissue and bone formation. Found in beef, milk, butter, cheese, orange fruits, carrots and sweet potatoes.

Vitamin B12- essential for healthy bone marrow. Found in fish, red meat, milk, eggs, cheese, and poultry.

Vitamin C- works to develop collagen. Helps form tissue and heals injured tendons, ligaments, and discs. Found in fruits such as strawberries and oranges.

Vitamin D- Promotes calcium absorption. Found in egg yolks, fish oils and sunlight.

Vitamin K- Helps bones use up calcium. Found in pork, spinach, kale and broccoli.

Iron- Helps the body receive oxygen and gets rid of carbon monoxide. Helps produce myoglobin, which is an important element of healthy muscles that supports the spine. Found in pork, fish, shellfish, red meat, and poultry.

Magnesium- Helps with muscle movement while preserving muscle tone and bone density. Found in whole grains, beans, seeds, potatoes, avocados, and bananas.

Calcium- Helps build strong bones and keep healthy bone density. Found in dairy products such as yogurt, cheese, milk, spinach, broccoli and kale, and peanuts.

Before changing your diet or trying new foods, consult with your doctor. Call and schedule an appointment with a Southwest Spine and Pain physician to get on the road towards better bone health!

If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With three locations and growing, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!

The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.

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