Osteoporosis: Recent findings and facts.

28 million Americans are at risk for osteoporosis and cost this country $13 billion in health care annually. Those are painfully large numbers. And while much press has been given to the high incidence of this disease in post-menopausal women, research indicates that at least 30% of men suffer hip fractures due to osteoporosis.
Consuming plenty of calcium (at least 1000 milligrams per day) combined with Vitamin D is a key preventive measure-and diet is the best way to go. Ninety-nine percent of the calcium we eat goes straight for our bones. Low calcium, of course, is not the only risk factor for osteoporosis, but it is one of the few we can control.

According to Suzanne Murphy, a nutrition scientist at UC Berkeley, the best source of calcium is a healthy diet. "Supplement pills are a last resort. Taking too much calcium in supplement form can be unpleasant or even dangerous, leading to nausea, gas or even kidney damage," says Murphy. She further recommends whole food nutrition because "calcium-rich foods taste great and help in preventing and reversing heart disease, cancer and dementia as well." Another good reason to get your calcium from food rather than supplements is a decreased risk for kidney stones.

What tops the list of bone-building nutrition sources? Dairy products top the list, as you know, but leafy greens are a calcium-rich food source that is lower in fat and calories. Collards, kale, dandelion, turnip greens and Bok Choy are great additions to whole juice drinks, soups and salads. If these vegetables sound unfamiliar and you are hesitant to try them, take baby steps. The Vita-Mix machine makes it easy to start adding them to your whole food meals a little at a time. Another bone-building food source is whole grains like brown rice, millet, barley, buckwheat, quinoa and spelt. The Vita-Mix Super 5000 comes with some great recipes using whole grains-and these grains are great for adding to leafy green side dishes double-duty calcium and crunchy texture.

Nutrition researchers at Washington University in St. Louis found that calcium was more easily absorbed when eaten along with foods high in lysine. That's a good reason to include poultry, fish, legumes and nuts with your grains and greens. In the study, 800 milligrams of lysine was consumed each day.

Other recent research at the USDA has discovered the trace mineral boron to be beneficial in preventing calcium and magnesium loss. Boron helps the body synthesize both estrogen and Vitamin D, so this is especially good news for people of any age who want to prevent osteoporosis, arthritis and other bone-weakening conditions. Magnesium, a mineral that aids in calcium absorption, is also important for building bone density. Whole grains are a great source of magnesium.

If you choose to include dairy in your diet, pairing dairy products with other foods containing calcium like broccoli, brown rice and kale can actually be a bone-building bonanza.