Superfoods for Super Bones
Many people believe that the primary cause of osteoporosis
is the lack of calcium in their diet.
However, in the overall picture, calcium is only a small piece of the
puzzle. Though calcium supplements can
certainly help, there are other dietary concerns that need to be examined.
Actually, the primary dietary cause of osteoporosis is the
eating foods that are highly acidic in nature, such as refined white sugar,
refined white flour, high-fructose corn syrup, soft drinks, cookies, candies,
sweets, desserts, and anything containing sweeteners. The over-consumption of
these products causes the pH level in your blood to become very acidic. In an
attempt to counterbalance this, your body reaches out for any calcium and
magnesium it can find, and releases those into your bloodstream in an attempt
to keep the pH level at a healthy balance.
Therefore, with every soft
drink, candy, cake and goodie you indulge in, you are robbing your skeleton of
its bone density. The calcium and magnesium the body harvests in an attempt to
counteract this acidic environment gets passed through your kidneys, where it
can also contribute to kidney stones and exits your body through your urine. To
prevent losing your bone mass to dietary causes, simply avoid consuming any
white flour, processed sugars, added sugars, soft drinks, sweets, candies,
breads, or any other ingredients that are made with refined carbohydrates.
In addition, certain superfoods, like broccoli, cabbage,
celery and other dark green leafy vegetables help keep the pH balance in a
healthy equilibrium. You need to get
plenty of calcium and magnesium from healthy sources such as organic,
plant-based vitamins. You also need to supplement your diet with various sea
vegetables, which are naturally alkaline. Those include seaweed, kelp, and many
others. Sprouts are also an awesome superfood choice.
Superfoods that have your Heart in Mind
Heart disease is number one killer among both men and women in
the United States. And though we all realize that eating nutrient-dense healthy
foods help reduce the risk, we may not know which foods are the best choices to
battle this deadly disease head on.
The key is stepping up fiber and choosing unsaturated
fats. Eating unsaturated fats, like
omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often
found in legumes and some fruits and vegetables, helps to decrease LDL
cholesterol levels.
Sardines are an awesome source of omega-3 fatty acids, along
with calcium and niacin. You can prepare fresh ones on the grill, or canned
sardines work great in salads or sandwiches.
Mackerel is another excellent source of omega-3s, and is full of
selenium, which is an antioxidant mineral which may help protect the body from
heart disease and cancer. A great way to
get omega-3s on the go is by grabbing a handful of walnuts for an afternoon
snack. Add some to your green salad, or give chicken salad a nutrition boost by
adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low
fat, and have no cholesterol. Add them
to salads and chili, as they truly are almost a perfect health food. Since
canned varieties tend to be higher in sodium, try to use the dried varieties
whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble
fiber, which is good for combating constipation. It’s also a good protein
source and has a good supply of iron and minerals. Choose whole-grain barley
cereals, or substitute whole-grain barley for rice and pasta side dishes once a
week.
Oatmeal is a great way to boost your fiber content early in
the morning, and it also has a low glycemic index, which helps to provide
lasting energy stave off hunger. Choose
rolled oats, and add some raisins, apples, and honey for flavor. Instant
oatmeal isn’t a healthy option as it’s usually loaded with sugar.
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