Random Nutritional Fact

or something else I didn't know.


"The Best Food for Bones: Fruits and Vegetables 

Millions of women have been falsely led to believe that there is a correlation between osteoporosis and the inadequate intake of dairy foods. Bone health is much more than just calcium. Vegetables, beans, fruits, and nuts are rich sources of calcium, potassium, vitamin K, magnesium, and vegetable protein, as well as the phytochemicals and micronutrients that are gaining recognition to be important for bone strength. Calcium is an important component, but like protein, we don’t need as much of it as most people think. The current U.S. daily calcium recommendation of 1200 to 1500 milligrams for postmenopausal women is an attempt to offset the ill-effects of the Standard American Diet which creates excessive calcium loss in the urine because most people consume so much sodium, caffeine and animal protein. 

Contrary to popular belief, you do not need dairy products to get sufficient calcium. Every natural food contains calcium. When you eat a healthy diet, rich in natural foods such as vegetables, beans, nuts, and seeds, it is impossible not to obtain sufficient calcium. In fact, the addition of more natural plant foods to the diet has been shown to have a powerful effect on increasing bone density and bone health. Fruits and vegetables strengthen bones. Researchers found that those who eat the most fruits and vegetables have denser bones.4 These researchers concluded that fruits and vegetables are not only rich in potassium, magnesium, calcium and other nutrients essential for bone health, but, because they are alkaline, not acid-producing, they do not induce urinary calcium loss. Green vegetables, in particular have a powerful effect on reducing hip fractures, for they are not only rich in calcium, but other nutrients as well, such a vitamin K, which is crucial for bone health.5 

So most unprocessed, natural foods contain calcium and green vegetables have particularly high levels. In fact, one four-ounce serving of steamed collards or kale has about the same amount of calcium as one cup of milk. Take a look at some natural foods and their approximated calcium levels. 

Bok-choy two cups …………………….. 300 mg 
Broccoli, two cups . . . . . . . . . ………… 150 mg 
Collard greens, two cups . . . . . . . . . . . . 600 mg 
Calcium-fortified orange juice (8 oz) . . 300 mg 
Garbanzo beans, one cup . . . . . . . . . . . 150 mg 
Kale, two cups . . . . . . . . . . . . ………… 350 mg 
Milk one cup ……………………………...300 mg 
Orange (one) ……………………………….60 mg 
Romaine Lettuce 4 cups…………………150 mg 
Sesame seeds ¼ cup…………………….350 mg 
Soybeans, one cup . . . . . . . . . . . . . . . . 175 mg 
Spinach, two cups…………………………500 mg 
Sweet potato, two cups . . . . . . . . . . . . . 150 mg 
Tahini (sesame seed paste) two tbsp. . ..300 mg" 

source: drfuhrman.com