The belief that milk destroys bones is as strong in some people as the belief in its extreme usefulness for bones.In fact, regular consumption of milk destroys bones, which is confirmed by a huge amount of scientific evidence. Thus, the results of large-scale research conducted in Sweden, demonstrates the connection between the consumption of cow's milk and increased risk of fractures and even death.During the study, scientists followed the eating habits of over 60 thousand women for 20 years and more than 45 thousand men for 15 years. Think they found out that milk strengthens bones? No way - it turned out to be exactly the opposite! Milk in the diet does not reduce the risk of bone fractures.
In fact, women who drank three glasses of milk a day were more likely to suffer fractures. Compared to those who consumed less than one glass of milk a day, those who actively relied on this drink had a 60% higher risk of hip fracture and a 16% higher chance of serious injury to any bones.
Alas, the problems don't end there. People who drank more milk were also at higher risk of death from any cause (women - by 15%, men - by 3%).So it turns out that the notorious phrase "milk washes calcium out of the bones" is not without sound and quite reasonable evidence.
So why does milk cause these effects?
Researchers found that those who drink milk have more biomarkers of oxidative stress and inflammation in their blood. Experts suggested that high sugar levels in two elements of milk, lactose and galactose, were the cause. Low doses of D-galactose are often used in animal studies to cause signs of aging in animals.
Studies link D-galactose to shortened lifespan, oxidative stress, chronic inflammation, neurodegeneration, reduced immune response and gene changes. The dose used to obtain these results in animals is equivalent to the one to two glasses of milk a day that humans drink.
Thus, milk can safely be excluded from the ranking of foods that strengthen bones and joints. But if milk cannot do the job, what should we do? Here are the top 10 foods that actually help reduce the risk of fractures and keep bones strong.
1. Green tea
If you ask an expert what foods to eat to strengthen bones and joints, one of the top recommendations would definitely be green tea.
The Mediterranean Osteoporosis Study (The Mediterranean Osteoporosis Study) found that 3 cups of green tea a day can help reduce the risk of hip fractures by 30% in both women and men over age 50.
And researchers at the University of Texas found that 500 milligrams of polyphenols in green tea improved bone health after three months of consumption and muscle strength after six months. This dose is contained in four to six cups of green tea. Green tea compounds support the activity of osteoblasts (cells that form bone) and inhibit the activity of osteoclasts (cells that break down bone tissue).
2. Prunes
It is known that during menopause, bone tissue begins to break down and thin (it's all about the functioning of the ovaries - they stop producing enough of the hormone estrogen). Scientists from Florida State University devoted the research to this problem.
During 12 months experts studied the indicators of bone density in 100 menopausal women. Half of them ate about 10 dried plums a day. The rest ate dried apples.
At the end of the experiment, experts found that the women who ate prunes had significantly higher bone mineral density in their spine and forearms than those who daintily ate dried apples. Other studies have shown that prunes slow the loss of bone mass.
3. Pomegranates
When asked, "What foods are good for bones and joints?" you may often hear the answer, "Pomegranates." Don't be surprised - the experts didn't get anything wrong. In addition to the fact that the consumption of these red grains has beneficial effects on heart health (it's because of the substance punicalagin - it has the ability to neutralize free radicals), pomegranates are known to slow down the deformation of cartilage tissues.
In addition, pomegranates alleviate menopausal symptoms, including bone loss. A 2004 study published in The Journal of Ethnopharmacology found that rats who had had their ovaries removed suffered accelerated bone loss, a typical symptom of menopause. But after two weeks of consuming pomegranate juice extract and pomegranate seeds, the rate of mineral density loss returned to normal.
4. oranges
What other foods strengthen bones? Fruits and vegetables rich in vitamin C have proven themselves in this area. The fact that the lack of it in the body leads to increased bone fragility - not without reason that osteoporosis is often called nothing less than "scurvy bones".
In animal studies, it was found that rats eating orange pulp had significantly increased bone strength. Other studies show that women who take vitamin C supplements have higher bone mineral density. Eating fruits and vegetables high in vitamin C is essential for bone health. Choose oranges, strawberries, papaya, Brussels and cauliflower, sweet peppers, melon, pineapple and kiwi.
5. Caraway
You probably weren't expecting this, but the spicy spice you're used to using with crackers or cheese has the health benefits of preserving bone density.
In 2008, animal studies showed that cumin prevents loss of bone density and bone strength. Just think about it, its effect is comparable to that of estrogen!
6. Chocolate
Bone density is related to magnesium levels. But as we age, the level of magnesium in our bones decreases. Magnesium is necessary for the body to convert vitamin D into its active form and to absorb calcium.
The recommended daily dose of magnesium is 420 milligrams for men and 320 milligrams for women. 100 grams of dark chocolate contains 176 milligrams of magnesium. Choose only organic chocolate with at least 70% cocoa. The higher the cocoa content, the lower the sugar content.
Of course, magnesium is not only found in chocolate. For example, beans and parsley are excellent sources of both calcium and magnesium. You will surely enjoy this spicy red bean and parsley soup for strong and healthy bones.
7. Amaranth
If you need foods for bone growth, look to amaranth, especially amaranth leaves, grits, and amaranth oil. Incredibly, amaranth leaves can vie for the title of the richest plant in vitamins and minerals!
Besides a lot of protein, amaranth contains peptides that actively fight free radicals. And most importantly, this product contains a significant dose of calcium. Amaranth leaves are considered by many experts to be an effective prevention of the loss of minerals necessary for the normal functioning of the bones.
8. White beans
Continuing our ranking of foods that contain calcium for bones is white beans. This is an amazing product because not only is it great for satiety, according to scientists at the University of California it helps you lose weight, but it is also a valuable source of calcium and magnesium, a tandem responsible for strong and healthy bones. Keep in mind that 100 grams of this product contains almost 1/5 of the body's daily calcium requirement.
9. Sardines
Thanks to their impressively useful composition, these small and rather unassuming fish may well compete for the title of one of the leaders of the "race" of foods that contain calcium for bones. You only need to eat 7-8 fillets of medium-sized sardines to get one-third of your daily calcium intake. Quite an attractive prospect - especially when you consider the fact that sardines are quite affordable.
10. Sesame seeds
Yes, the seeds look humble. And, it seems as if their function is limited to the decorative component of the dish. But this is not true - 100 grams of unrefined sesame seeds contain about 1.4 grams of calcium! And this is as much as or more than the average person's daily norm. So the next time you are preparing a healthy salad of green vegetables for your family, do not forget to serve it with a generous portion of "decoration" in the form of sesame seeds.
These are not all the foods that are good for your bones. In addition, when consuming them, it is important to consider that some factors, such as the habit of drinking coffee, reduce calcium levels. In this article, you will find a list of plant-based sources of calcium and a list of factors that affect calcium absorption.
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