Vegetables Much Better Than Drugs at Building Bone Density

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Vegetables Much Better Than Drugs at Building Bone DensityThe evidence continues to pour in that eating plenty of fruits andvegetables is good for your health. In this case, researchers foundthat both young and old age groups had improvements in bone mineralstatus when they ate a lot of fruits and vegetables.Specifically, boys and girls aged 16-18 years and women aged 60-83years had significant positive associations between spine bonemineral content and fruit intake. In boys, the association was truefor neck bone mineral content as well.Among women aged 60-83 years, a significant positive association wasalso found between spine bone mineral content and fruit intake. Theresults found that if fruit intake doubled, it would result in a 5percent increment in spine bone mineral content.Previous studies have also found associations between fruit andvegetable intake and positive

measures of bone health.It is not yet known how fruits and vegetables may affect the bones,though some suggest it may be the alkalizing effect of fruit andvegetable consumption on acid-base balance. Other possible mechanismsinclude the dietary effects of vitamin K, phytoestrogens and otherunidentified dietary components they contain.American Journal of Clinical Nutrition June 2006, Vol. 83, No. 6,1420-1428American Journal of Clinical Nutrition June 2006, Vol. 83, No. 6,1254-1255--Dr. Mercola's Comment:http://www.mercola.com/2006/jun/22/vegetables_much_better_than_drugs_at_building_bone_density.htm Traditional media sources have gone along way toward convincing most people that if they

want to increasetheir bone density they need to swallow their calcium pills alongwith some vitamin D. If they already have osteoporosis, then ofcourse the next step would be one of the biphosphonate drugs likeFosamax.More nutritionally enlightened individuals will realize that thereare other micronutrients besides calcium that are useful forimproving density, like boron, silicone, manganese, copper, iodine,magnesium, chromium, zinc and selenium.But how many people would recognize that fresh vegetables havenutrients that improve bone density?One of the best reviews I ever read on this topic was in my favoriteclinical journal, American Journal of Clinical Nutrition (AJCN, thesame journal that this study was published in). Four years ago theyhad a nice review from the Framingham study on how vegetable intakeaffected bone density.This journal has a great policy of allowing anyone to review

alltheir articles over one year old for free, and you can view thatstudy on their site for free. This is a great deal as most of us pay$100 a year to look at the current issues.If you review the study you will find that higher intake ofvegetables in children and older women had a very beneficial effecton bone density. The investigators weren't able to identify theprecise mechanism on why eating more vegetables worked, but theydetermined very clearly that it did work.Interestingly, the researchers in the current study reached similarconclusions and were equally puzzled as to the specific reasons thatvegetables conferred these benefits.If you read Monday's newsletter you might have reviewed the startlingfinding about prenatal supplements causing increased weight gain inthe offspring of pregnant mice. This should provide a fair level ofskepticism toward believing there is some supplement formula

thatwill somehow magically restore your bones.Should you take calcium supplements? That is a personal decision thatyou will have to make. I can tell you that I don't take them. Makesfar more sense to me to consume wholesome dairy products that providenatural, highly usable forms of calcium.Of course, it makes sense, as these studies indicate, to have plentyof fresh, minimally cooked vegetables, not only for your bones butfor just about every other chronic degenerative disease.Other Natural Ways to Increase Your Bone DensityOf course you will want to exercise as that is just as important ascalcium at improving your bone density.Most people also are not aware that omega-3 fats like krill oil are auseful tool to build your bones. Last year I wrote an article on TheFat Secret to Build Your Bone Density.The reviewed study was also in the AJCN, so you can see the free full-text article of how

omega-3 fats increase your bones. The study,interestingly, also showed that the omega-6:3 ratio was crucial. Soif you have too much omega-6 vegetable oils you will hurt your bonedensity.You may also want to be careful of wheat, as it has been shown todecrease bone density in a number of people.And finally, get plenty of healthy sun exposure as that is, withoutquestion, the best way to increase your vitamin D levels. "Our ideal is not the spirituality that withdraws from life but the conquest of life by the power of the spirit." - Aurobindo.

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