October Fitness: Fracture Free

Yes, calcium is good for your bones. However, there is more you need to know....Scientists are discovering that other vitamins and minerals are important for strong bones. So reinforce your infrastructure with these bone-building foods that contain all the necessary nutrients to keep you fracture free.

* Vitamin D: Promotes calcium absorption. Get vitamin D from fortified cereals, vitamin-enriched milk, sardines, salmon, herring and mackerel. Vitamin D is also formed naturally in your body as a result of sun exposure. Usually just 10 to 15 minutes of sun a day will get you enough vitamin D.
* Magnesium: Needed to absorb Vitamin D. Get magnesium from beans (black, white and kidney), tofu, almonds and cashews.
* Vitamin K: Allows osteocalcin, which is the bone protein that binds calcium to its scaffold, to do its work. Get vitamin K from dark, leafy greens like broccoli and spinach.
* Vitamin C: Plays a role in collagen production - the first step in bone formation. Get vitamin C from citrus fruit, strawberries and cantaloupe.
* Vitamin A: For metabolizing calcium. People deficient in vitamin A often wind up with too much calcium in their blood due to bone being reabsorbed. Get vitamin A from carrots, collard greens, spinach and sweet potatoes.
* Boron: Increases calcium absorption and reduces the amount of calcium excreted. Get boron from fruits such as apples, grapes, pears and peaches, as well as nuts and beans.

In addition to eating right, physical activity is essential to building strong bones. Exercise not only makes your muscles bigger and stronger, it increases bone density making fractures less likely.

Source: Webmd.com