Via: defendernetwork.com
You may not know this, but your bones play an important role in your overall health. They not only give the body a frame that lets you move, bones store minerals that are vital to the function of other life-sustaining systems.
According to the Office of the Surgeon General, an estimated 10 million Americans over age 50 have osteoporosis or “thinning of the bones,” while another 34 million are at risk. The National Osteoporosis Foundation says that approximately one in two women, and up to one in four men over age 50 will suffer an osteoporosis-related fracture in their remaining lifetime.
Bone health needs to be a priority for people of all ages. One simple way to improve bone health is to make sure your diet includes bone-building nutrients like calcium, Vitamin D and phytonutrients.
According to a newly released report by the Nutrilite Health Institute, “America’s Phytonutrient Report: Bone Health by Color,” Americans who fall short in meeting their daily fruit and vegetable intakes are also likely missing out on other nutrients that contribute to bone health.
“It’s like a double impact – if you fail to eat enough fruits and vegetables, you are also likely not getting enough bone-building nutrients like calcium and vitamin D from all food sources in your total diet either,” said Keith Randolph, Ph.D., Technology Strategist for Nutrilite.
Phytonutrients and Bone Health
Along with vitamins, minerals and fiber, fruits and vegetables contain plant-based compounds known as phytonutrients that research suggests provide a range of potential health benefits, including bone health. “The research highlights the importance of the variety of the fruits and vegetables. Everyone can benefit by eating fruits and vegetables that span a broad color spectrum,” said Randolph.
Here are some foods that provide phytonutrients for each color category.
Green
* Phytonutrients: EGCG, lutein/zeaxanthin, isoflavones.
* Key Food Sources: tea, spinach, soybeans
Red
* Phytonutrients: lycopene.
* Key Food Sources: tomatoes and tomato products
White
* Phytonutrients: quercetin.
* Key Food Sources: onions
Yellow/Orange
* Phytonutrients: beta-carotene, hesperitin, beta-cryptoxanthin.
* Key Food Sources: carrots, oranges and orange juice
“Bone is an active tissue in the body, and fortunately just like other muscles and tissues, there are ways adults of all ages can protect and keep their bones healthy,” says Amy Hendel, Nutrilite’s Phytonutrient Coach.
To help promote better bone health, Hendel, a registered physician assistant and health/wellness expert, offers some tips for people at any age:
* Eat a Calcium and Vitamin D-Rich Breakfast. Start your day with breakfast foods like lower-fat dairy, soy milk, yogurt and calcium-fortified orange juice and cereals for bone-healthy nutrients.
* Add Color to Meals. Toss some phytonutrient-rich foods into meals. If you like soup, consider adding kale, broccoli or turnip greens, which also provide bone-building calcium.
* Exercise. Keep in mind that diet alone will not keep your bones dense and strong. A weight-bearing exercise program that includes walking, jogging or running, and use of free weights, is important for bone health.
* Meet the Daily Phytonutrient Goal. A good goal for most individuals is to consume 10 servings of fruits and vegetables daily. For those having trouble getting enough fruits and vegetables into their diet, natural, plant-based supplements which contain phytonutrients can help close the phytonutrient gap.
Nutrilite
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