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Created with Fabric.js 1.4.5 BETTER BONE HEALTH how to increase bone mineral density with food and exercise Vitamin D promotes the absorption of calcium, the mostabundant mineral in the human body and the maincomponent of bone tissue (1). To improve bone mineral density, spend 10-15 minutes in the sun for vitamin D, and choose foods rich in calcium. The most common sources are dairy products, but this nutrient is also found in dark leafy greens, broccoli, okra, cabbage, and canned sardines and salmon (2). Phosphorus is the second-most abundantmineral in the body, and about 85% of it isfound in bones and teeth (3). Along with calcium, phosphorus is a major component of bone tissue, and increased intake can improve bone mineral density. Some foods rich in phosphorus are dairy products, meat, fish, whole and fortified grains, legumes, nuts, and seeds (3,4). Weight-bearing exercise like walking, yoga, tennis, and golf can help improve bone mineral density and slow or reverse bone loss. These exercises can increase strength and balance, which may help reduce the risk of bone-breaking falls (1,4). 54% Vitamin C helps the body absorb calcium. It's also required to produce collagen, which is the framework of our skin and bones (1). Without it, we would literally fall apart. Vitamin C is most often associated with oranges, but it's also found in other citrus fruits like limes, pineapple, grapefruit, and papaya. Other excellent sources include red and green peppers, broccoli, strawberries, and Brussels sprouts (2). To help maximize calcium absorption, squeeze a little citrus over dark leafy greens (4). 54% of post-menopausal women in the U.S. have low bone density, and 30% have osteoporosis (5). 1 in 3 women around the world are at risk of a bone fracture due to osteoporosis. That is nearly double the risk prevalence in men (5). References: 1. Gaby AR. Nutritional Medicine. Concord, NH: Fritz Perlberg Publishing; 2011.2. Mateljan G. The World’s Healthiest Foods. Seattle, WA: George Mateljan Foundation; 2007.3. Micronutrients and Bone Health. Linus Pauling Institute website. http://lpi.oregonstate.edu/infocenter/bonehealth.html. Accessed February 23, 2015. 4. Haas EM. Staying Healthy with Nutrition. New York, NY: Ten Speed Press; 2006.5. Kuru P, Akyüz G, Cerşit HP, et al. Fracture History in Osteoporosis: Risk Factors and its Effect on Quality of Life. Balkan Med J. 2014; 31(4): 295-301. Why is bone mineral density important? VITAMIN D & CALCIUM PHOSPHORUS VITAMIN C EXERCISE
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