| |
Foods that Build Bones
I hope you’ll want to learn more and let me help you to
get into the best shape of your life.
Alaskan King
Crab
High in protein and low in fat, king crab is spiked with zinc, a
whopping 7 milligrams per 3.5-ounce serving. Zinc is an antioxidant,
but more important, it helps support healthy bone mass and immune
function.
Several studies have linked adequate zinc intake to increased immunity
and decreased incidences of respiratory infection.
Dried Plums
Also known as prunes, they are rich in copper and boron, both of which
can help prevent osteoporosis. They also contain a fiber called inulin,
which, when broken down by your intestinal bacteria, makes for a more
acidic environment in your digestive tract. That, in turn, facilitates
calcium absorption. Enjoy four or five a day to strengthen your bones
and boost your energy.
Bok Choy
This vegetable is rich in bone-building calcium, as well as vitamins A
and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps
your muscles and nerves in check while lowering your blood pressure, and
research suggests that beta-carotene can reduce the risk of both lung
and bladder cancers, as well as macular degeneration. Try to eat a cup a
day.
Oysters
Shellfish, in general, is an excellent source of zinc, calcium, copper,
iodine, iron, potassium, and selenium. But oysters stands apart for its
ability to elevate your testosterone levels and protect against prostate
cancer.
Bananas
Athletes and performers are familiar with the calming effect of
bananas,
a result of the fruit's high concentration of tryptophan, a building
block of serotonin. But their real benefit comes from potassium, an
electrolyte that helps prevent the loss of calcium from your body.
Bananas also bolster your nervous system, boost immune function, and
help your body metabolize protein. One banana packs a day's worth of
potassium, and its carbohydrate content speeds recovery after strenuous
exercise.
Kiwis
Like bananas, this fruit is high in bone-protecting potassium. They're
also rich in vitamin C and lutein, a carotenoid that can help reduce the
risk of heart disease. Try to eat at least one or two a week after
exercising. Freeze them for a refreshing energy kick, but don't peel
the skin: It's edible and packed with nutrients.
Broccoli
One cup of broccoli contains a hearty dose of calcium, as well as
manganese, potassium, phosphorus, magnesium, and iron. And that's in
addition to its high concentration of vitamins, including A, C, and K
and the phytonutrient sulforaphane, which studies suggest has powerful
anticancer properties.
Try cauliflower,
kale, brussels sprouts, or cabbage for variation, as all possess many of
the same nutritional qualities. Broccoli may also help reduce excess
estrogen levels in your body, thanks to its indole 3-carbinol content.
Spinach
A renowned muscle builder, spinach is also rich in vitamin K, which has
been shown to bolster bone-mineral density (thus protecting against
osteoporosis) and reduce fracture rates. Spinach is also high in
calcium, phosphorus, potassium, zinc, and even selenium, which may help
protect your liver and ward off Alzheimer's.
One more reason to add it to your diet: A study suggests that the
carotenoid neoxanthin in spinach can kill prostate cancer cells, while
the beta-carotene fights colon cancer. Try to eat one cup of cooked
spinach, or two cups raw, four times a week.
Leeks
These cousins of garlic and onions are packed with bone-bolstering
thiamine, riboflavin, calcium, and potassium. Leeks are also rich in
folic acid,
a B vitamin that studies have shown to lower levels of the
artery-damaging amino acid homocystein in your blood.
Leeks can support sexual functioning and reduce the risk of prostate
cancer. Chop the green part of a medium leek into thin ribbons and add
it to soups, sautés, and salads as often as possible.
Artichokes
This fiber-rich plant contains more bone-building magnesium and
potassium than any other vegetable. Its leaves are also rich in
flavonoids and polyphenols, antioxidants that can cut the risk of stroke
and vitamin C, which helps maintain your immune system. Eat them as
often as you can. Ripe ones feel heavy for their size and squeak when
squeezed.
I know you want to get in shape and look great. Whatever your fitness
goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m
here to help you accomplish your goals and to improve your fitness
level. You will learn how to select and combine your diet with exercise,
so that you can be the best you can be.
|