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"When fruits and vegetables are metabolized they add bicarbonate, an alkaline compound, to the body. Our study found that bicarbonate had a favorable effect on bone resorption and calcium excretion. This suggests that increasing the alkali content of the diet (eating lots of fruits & vegetables-less animal protein) may attenuate bone loss in healthy older adults."
The Bottom Line:
Eating more fruits and vegetables may provide a very sensible strategy for preventing osteoporosis as well as providing numerous other health advantages. Current dietary guidelines recommend eating at least 5 servings (2.5 cups) of vegetables and 4 servings (2 cups) of fruit per day.
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Osteoporosis - Bone health
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Fruits and Vegetables Help Maintain Bone Density
Researchers are now saying fruits and vegetables may play a key role in bone health. That means, when we think about strong bones, it's not just calcium levels we need to watch. Most recently, results of a study published in the American Journal of Clinical Nutrition indicate middle-age women can benefit from a diet high in fruits and vegetables.
A team of researchers from the United Kingdom studied a group of 62 healthy Scottish women between the ages of 45 and 55. The women gave detailed histories of their eating habits during childhood and early adulthood, the key periods of skeletal growth. During the interview, they also provided dietary profiles for the past 12 months.
Those who reported eating foods higher in zinc, magnesium, potassium, fiber and vitamin C also proved to have denser bones and less evidence of bone loss. The best sources of these nutrients are found among fruits and vegetables like green peas, bananas and potatoes (with the skin on).
The term "osteoporosis" literally means porous bone. It is a disease causing both a weakening of the bones and a loss of bone mass. Many people are unaware they have osteoporosis until an unexpected strain or fall results in a fracture. Bones of the hip, spine and wrists are particularly vulnerable; however, any bone in the body can be affected.
It is known that about one in four women over the age of 60 have osteoporosis, and about 10 million Americans suffer from it, while another 18 million are considered at high risk. Hereditary factors are very important, but lifestyle issues may be even more so because they are circumstances you can do something about. For many people, this means eating foods rich in calcium and vitamin D, getting enough exercise, limiting alcohol intake and quitting smoking.
Even though there still may not be a definite causal link between bone density and eating fruits vegetables, diets containing significant amounts of these can promote a more alkaline body, which may help reduce calcium loss though the kidneys. It's important to realize that while the amount of calcium you obtain is critical, your ability to hold onto it so the body can utilize it is just as vital.
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Fruits & Vegetables - Bone health
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News About Osteoporosis:
Fruits And Vegetables Prevent Bone Decay
While we hear a great deal about the importance of milk and other calcium-containing foods for bone health, a new study published in the American Journal of Clinical Nutrition shows that fruits and vegetables are also important in the prevention of osteoporosis! The authors evaluated participants from the Framington Heart Study and found that lifelong dietary intakes of potassium, magnesium and fruit and vegetables were determinants of bone mineral density in elderly men and women.
Katherine L. Tucker, PhD, Associate Professor of Nutrition at Tufts University and lead investigator of the study says, "This suggests that a good quality diet in adulthood is important to bone health beyond the better known contributions of calcium and vitamin D, and provides yet another reason to emphasize the intake of fruits and vegetables."
According to Dr. Douglas Kiel, Assistant Professor of Medicine at Harvard Medical School and Associate Director of Medical Research at Hebrew Rehabilitation Center for Aged, "Normal digestion produces increased acidity. In this environment, bone acts as a buffer base. Minerals are drawn out of the bone to neutralize the acid, thereby reducing the strength of the bone. Fruits and vegetables help to prevent this loss of bone mineral density because they create a more alkaline environment in the body‹they neutralize the acid without depending on the buffering effects of the bone minerals. It is also possible that potassium and magnesium have direct effects on bone cells."
People who consume a lot of highly processed foods often lack adequate amounts of potassium and magnesium. Good sources of potassium include fruits and vegetables such as bananas, oranges, tomatoes, potatoes, broccoli and melon. Good sources of magnesium include a variety of whole foods including fruits and vegetables, milk, fish and whole grains.
Osteoporosis affects roughly 25 million Americans, often leading to bone fractures. Bone is living tissue and its density is constantly affected by diet and exercise. Although the body builds and stores bone more efficiently during the younger years, it is never too late to start healthy bone-building habits. Eating fruits and vegetables can help!
This media release by The American Society for Nutritional Sciences and The American Society for Clinical Nutrition is intended to provide information on health and nutrition related research and should not be construed as medical advice. If you have a medical concern, consult your doctor.
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Women have a higher risk of dying from Osteoporosis than from breast cancer. As our population ages, we will see the prevalence of osteoporosis going up also. Currently, one in four women and one in eight men suffer from this condition. There is good news, though. The best way to prevent Osteoporosis is to eat a diet high in vegetables. Vegetables preserve bones and help fight off Osteoporosis.
Osteoporosis is a skeletal disorder that is characterized by decreased bone strength that makes a person more likely to suffer fractures. These fractures are what make osteoporosis so deadly. Women have a one in six lifetime risk of fracturing a hip and this is higher than the risk of developing breast cancer (one in nine). Of the women who fracture hips, 50% become dependent on others for daily help and 20% need long-term care.
Diagnosis of Osteoporosis is based on a history of fragility fracture or on bone density levels.
A diet rich in vegetables and herbs will improve bone metabolism. There is evidence that fruits and vegetables increase bone density much more effectively than dairy products. Juicing is a very effective way of getting fresh fruits and vegetables into the diet. Minerals within bones help to protect against acids in foods consumed. After years of this buffering, people will suffer a gradual loss of minerals in bones and this corresponds with bone loss.
The best course of action against Osteoporosis is prevention. A diet high in fruits, vegetables, and protein will accomplish this. Magnesium and potassium are also recommended to enhance the buffering effect of the bones. Magnesium and potassium both are easily found in many whole, unrefined foods and are rich in many fruits and vegetables.
Calcium and Protein Can Also Help Prevent Osteoporosis
If one's diet is deficient in protein then bone rebuilding will not be a high priority for the body. If one's diet is deficient in calcium and protein then new bone formation will be decreased. Studies have shown that bone density will be improved by increasing one's protein consumption as long as the intake of calcium and vitamin D are at recommended levels.
The more protein is eaten, the more calcium is urinated away. It would seem logical, then, that excess protein would be detrimental for bones. It seems that this is not the case, however. Both protein and calcium are necessary for strong bones. As long as one's diet is rich in both, then bone density should be high. If one's diet is deficient in either one or both of these nutrients then bone density will suffer.
What's Wrong with Osteoporosis Medications
There are risks and complications associated with Osteoporosis drugs. For instance, Fosamax has been shown to increase the risk of ulcers. This is especially true if taken simultaneously with anti-inflammatory drugs. Anti-inflammatory drugs are often prescribed for those suffering Arthritis.
It is common for elderly women to suffer from both Osteoporosis and Arthritis so it would be quite common for people to be taking both of these types of medications at the same time.
Two 1998 studies stated that Fosamax prevents bone loss. It is not too surprising to learn that Merck (the manufacturer of Fosamax) funded both of these studies.
Fosamax is in the same chemical class as the chemicals that are contained in soap scum cleaners. It is a proven metabolic toxin that kills the cells that remove bone and thus enable the rebuilding of bone. Obviously, if these cells are destroyed the bones will become denser. What is not shared about this occurrence is that within a few years the bone will actually end up weaker even though it appears to be denser. This is because bones are dynamic and need this removal and replacement process to stay strong. If Fosamax prevents the building of any new bone then the bone will not be stronger.
To truly strength one's bones, the best course of action is to eat a healthy, whole diet rich in fruits and vegetables.
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 American women suffer hip fractures six times more often than women living in some Asian countries. What's even more shocking is that North American women consume an average of 1,000 mg of calcium per day, as compared to less than 500 mg per day consumed by women in these Asian countries.
Osteoporosis plays a big role in these fractures because those who suffer from osteoporosis are plagued by fragile bones that are at an increased risk for fractures, especially in the hips, vertebrae, and hips. The London Free Press also reported an estimated 1 in 3 women and 1 in 6 men older than 55 will be affected by this disease.
The problem is as you can see above, getting a lot of calcium isn't always a sufficient way for preventing osteoporosis. Why is that? Other than maintaining the structure of our body, our bones are also crucial in maintaining the correct pH level of our blood. The pH level is what determines if our blood is acidic or basic. A pH level of 7 is considered neutral, and our blood is a little on the basic side with a pH of 7.4. (Less than 7 is more on the acidic side.)
How does all this relate to osteoporosis?
For a person that eats a lot of red meat, the amino acids that make up the protein in the meat cause our blood to become more acidic. Acidic blood leads to all kinds of problems, and to neutralize this problem as quick as possible, our bones release some of their calcium to reduce the acidity of the blood and bring it back to a pH of 7.4. As with North American women who get 500 mg of calcium per day more than women in some Asian countries, getting more calcium in your diet doesn't always mean you're doing enough to prevent osteoporosis. If you're blood is acidic, that calcium can still be used for neutralizing your blood as opposed to strengthening your bones.
Other than reducing your red meat intake, another step you can take to reduce your risk of osteoporosis is to eat your fruits and vegetables. Fruits and vegetables have the opposite effect on blood as compared to red meat. They actually help keep the blood at its slightly basic pH level. This means they help reduce the excretion of calcium out of the bones because they step in and use themselves to neutralize acidic blood instead. Another benefit of vegetables is that dark green, leafy choices are a good source of Vitamin K (promotes bone formation and integrity). And while we're on this strong bones kick, regularly getting out in the sun for a little bit is a good thing because sunlight helps the body produce vitamin D. Vitamin D helps maintain bone integrity by taking calcium out of the food we eat and absorbing it into the blood.
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