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admin | Healthy Vegetables List | 16.04.2014
Bones contain minerals such as calcium, magnesium and phosphorus that keeps them strong and hard.
Contrary to what many people believe that osteoporosis is the result of loss of calcium, researches have shown that the answer certainly isn’t just a lack of calcium intake. Other causes have been traced to dietary factors such as diets high in protein, phosphorus, refined sugar, salt and acidic-forming foods, with deficiencies of trace minerals intake.
Avoid diets high in salt, refined sugar, protein and processed foods, as they cause calcium removal from bones and increase calcium loss in the urine.
In a study involving over 70,000 women, no evidence was found to prove that higher intake of milk actually reduced fracture incidences. In fact, women who drank two or more glasses of milk per day actually had an increased risk of 45 percent for hip fracture compared to women consuming one glass or less per week.
Almost any fruits and vegetables that you take will provide you the variety of essential nutrients and minerals necessary for preventing osteoporosis. You will be surprised that when you juice 100g of fresh spinach and 50g of fresh parsley (total of 150g), the green juice would yield much more iron than 300g of beef and more calcium than 300g of milk! The above fruits and vegetables are rich in calcium and provide significant protection against osteoporosis.
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Milk and dairy products in general are considered the most important foods for calcium intake because the calcium in milk is among the best absorbed and because milk contains a host of other nutrients that are beneficial to your health.
For those not consuming dairy products, beans and legumes can be a reasonable source of calcium, just keep in mind that you absorb about half of the calcium in beans that you would in milk.
One way you can get more calcium out of your beans is to soak them overnight in warm water.
Though beans are a better source of calcium than grains, gram-for-gram, teff and amaranth do stand out as higher calcium grain options. However, these high calcium grains and the families of grains and seeds as a whole do not have calcium that is easily absorbed.
Fruits generally are fairly low in calcium, but some vegetables are stand-outs for their calcium content.
The biggest issue to keep in mind with vegetables is that many high calcium vegetables have a substance called oxalic acid that binds to that calcium. Carbonated beverages have very high phosphate (phosphorus) content with low calcium, causing calcium to be extracted from the bone. Animal fats (lard) prevent you from absorbing calcium normally as the fats bind the calcium, preventing absorption.

Green leafy vegetables are rich sources of a broad range of vitamins and minerals that are important for maintaining healthy bones. The process is simple, will reduce your cooking time, and will improve your ability to absorb the calcium in the beans. A spinach label, for instance, will display a high content of calcium, but your body will not be able to absorb it well because of the oxalic acid. With women over 60 consuming only about 60% of their recommended calcium, how we get our calcium has become an important public health issue. However, there are preparation strategies you can use to free up the calcium bound by oxalic acid — boiling and steaming in particular.
If you eat a hot breakfast cereal you can soak it overnight in warm water to reduce the phytic acid, improve your calcium absorption, and reduce your cooking time as well. Read the food science behind this recommendation (calcium and high oxalate vegetables) to explore whether these strategies will work for you in your kitchen.

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