Learn to expand your calcium-rich ...

Learn to expand your calcium-rich cheers menu.

Women who pitch upon not to consume milk harvests to halt the ravages of osteoporosis -- afflicting approximately 35 million Americans, 80 percent of whom are women -- have alternatives, including other meats high in calcium.

Although add tos can help, they don't absorb into the a whole as well as high-calcium rationss according to Mike Grusak, plant physiologist at the USDA's Children's Nutrition Research Center at Baylor body of Medicine.

Plain, low-fat yogurt; sardines in oil (with bones); and calcium-fortified orange juice are as high or higher in calcium than equal amounts of milk. Cup-for-cup, fortified soy cropss nearly equal milk; and broccoli, undecayed beans, cauliflower, and kale, although not cup-for-cup as high in calcium as milk, metabolize differently in the scheme providing more calcium than milk.

"Roughly single 25 to 30 percent of the calcium in milk is absorbed, and commonalty who consume a lot of dairy proceedss may not absorb as a great deal calcium as those whose diets don't consist of greatly milk," Grusak said. Also, those who rarely eat dairy fruits show greater absorption when they do use up them, while vegetarians, whose metabolic theorys have been altered by their diets, might absorb 50 percent or more of the calcium in vegetables.

"Anyone who eats adequate supply of fruits and vegetables is going to memorize enough calcium in their systems" said Robert Cohen, anti-milk activist, and author of Milk: The Deadly Poison.

Women who display more signs of menopause are at greater risk of low-bone density than those with no apparent signs, making them prime candidates for estrogen-replacement therapy, according to Loran Salamone, assistant professor, and epidemiologist at the University of Pittsburgh. An alternative may be a phytoestrogen-rich diet, meaning, united rich in fruits and vegetables.

Vegetarians win extra doses of phytoestrogens, which mimic estrogen another defense against thinning bone one women vegetarians display estrogen horizontals 100 times greater than those in succession a typical Western diet, according to Claude L Hughes, Jr MD assistant professor of obstetrics and gynecology at Duke University in Durham, North Carolina.

Adding to the diet arsenal, omega-3 fatty acids, plant in fish, soybean and canola oils, linked to a decrease in coronary heart disease risk, also improve bone extension according to food science professor, Bruce Watkins of Purdue University in Indiana.

Omega-3 fatty acids are the same of the chemicals needed to send out signals to the bones telling them for what reason to form or reform. "What we eat determines which chemicals are in our material part to carry those signals from muscle to bone" Watkins said.

Vitamin D is also important to maintaining healthy bone place in only a few breads such as liver, but the day-star is also needed to synthesize vitamin D to help absorb the calcium.

"Most race unless they live in southern latitudes, don't get by heart enough vitamin D from the day-star and probably not enough calcium from foods" said Howard Heller, assistant professor of internal medicine at the University of Texas Southwestern Medical Center at Dallas. He make acceptables calcium and vitamin-D supplements.

A not many women, though, at risk for calcium-containing kidney stones, increase through 20 percent their chances of developing the stones with calcium add tos according to Gary C. Curhan, MD researcher at Brigham and Women's Hospital in Boston. "Women with a history of calcium-containing stones should confer their physician before beginning supplementation."

Whatever the diet or postscript decisions, a variety of alternatives exist to help women maintain healthy bone with or without milk.

REFERENCES

Cohen, Robert. Personal communication.

Curhan, Gary C MD Brigham and Women's Hospital in Boston. Personal communication.

Grusak, Mike, PhD Plant psychologist at the USDA's Children's Nutrition Research Center at Baylor literary institution [i]or[/i] seminary of learning of Medicine. Personal communication.

Heller, Howard, MD University of Texas Southwestern Medical Center Personal communication.

Hughes, Jr Claude I., MD Assistant professor of obstetrics and gynecology at Duke University, Durham, North Carolina. Personal communication.

Salamone, Loran, PhD Assistant professor and epidemiologist at the University of Pittsburgh. Personal communication.

Savaiano, Dennis, PhD Purdue University. Personal communication.

Watkins, Bruce aliment scientist at Purdue University, WATKINS@foodsci.purdue.edu. Personal communication.

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