Today, October 20, we are recognizing World Osteoporosis Day.
Did you know? Osteoporosis effects 1 in 3 women and 1 in 5 men over the age of 50.
This year, World Osteoporosis Day has a nutrition theme with ?Serve up bone strength throughout life?. Research has shown that healthy eating and physical activity can help to build better bones and prevent osteoporosis. Nutritional requirements and goals for bone health change throughout a person’s life; for children the goal is to build bone mass, adults it is to maintain it and prevent premature bone loss, and for elderly it is to sustain mobility.
The key nutrients that promote bone-health are Calcium, Vitamin D and Protein. Calcium is a major building block of our bones, vitamin D assists in calcium absorption and aids in the renewal and mineralization of bone, and protein provides essential amino acids necessary for health and part of bone composition. Other micronutrients that have been shown to support bone health are Vitamin K, Magnesium, Zinc and Carotenoids.
Sources of these Nutrients:
Calcium: Tofu set with calcium, fortified soymilk, dairy, certain green vegetables, whole canned fish with soft, edible bones such as sardines or pilchards, nuts
Vitamin D: Fortified foods like soymilk, breakfast cereals, and orange juice and in UV grown mushrooms and some fish
Protein: Soyfoods, lentils, beans, nuts, dairy, meat, fish and poultry
Vitamin K: Leafy green vegetables, spinach, cabbage and kale, soybeans, liver, and dried fruit
Magnesium: Soymilk, tofu, edamame, legumes, green vegetables, nuts, seeds, unrefined grains, fish and dried fruit
Zinc: Oysters, green vegetables, soyfoods, legumes, nuts, seeds, unrefined grains, fish and dried fruit
Carotenoids: Found in many vegetables, including in leafy green vegetables, soyfoods, carrots and red peppers
Soyfoods are a key source for essential bone nutrition.?
Here are some easy tips to include soyfoods in your healthy bone diet!
Simple Ways to Enjoy Soy
- Blend tofu or frozen soy yogurt with berries for a great smoothie.
- Spread soy nut butter on whole grain crackers
- Carry baggies filled with soy nuts, dried fruit, and cereal for a healthy, on-the-go treat!
- Fill taco shells with delicious soy crumbles, and top with lettuce, tomatoes, soy cheese, and salsa for a simple Mexican meal!
- Boil edamame for a few minutes on the stove. These crunchy soybeans can be served straight out of the pod lightly dipped in soy sauce or out of the shell on top of salads.
- Try a tofu scramble with leafy green veggies for breakfast, lunch or dinner.
- Wash down your meal with a tall glass of soymilk.