One of the most important minerals for bone, muscle and joint health is calcium. Calcium is the most common mineral in the body. It is found in large quantities in our bones and teeth, providing necessary strength to these structures. It is essential for optimal nerve and muscle function and blood clotting. The many functions of calcium in the body are so vital to our survival that if dietary calcium is too low, calcium will be taken from the bones for these functions.
Foods high in calcium should be included in a healthy eating plan. Dairy products are rich in calcium that is easy to absorb. Dairy servings provide 20% of your daily needs. Other non-dairy sources have absorbable calcium, such as green leafy vegetables from the kale family. Broccoli, spinach, rhubarb, sweet potatoes and dried beans have calcium, but it is in significantly less quantities than dairy. (See labels below for a comparison of calcium amounts.) Also, remember that diets high in phosphorous content (from dark sodas) and with high levels of caffeine can negatively affect the calcium level in the body and, therefore, the health of bones, muscles and joints.
One of the vitamins essential for regulating the formation of bone is vitamin D. This vitamin is fat-soluble and functions to help control the movement of calcium between bone and blood. Vitamin D comes primarily from the action of UVB light on the skin. It can also be found in cod liver oil and sardines, plus salmon, tuna, milk and milk products contain small amounts of vitamin D. However, we are finding now that this is not enough to get all the vitamin D and that an additional supplement should be taken daily.
As for joints, the essential fatty acids (EFAs) – omega-3 fatty acids – reduce the degenerative changes in tissues and cells and help guard against some cancers. EFAs are highly unsaturated fatty acids. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles. EFAs can be found in oily fish, (sardines, herrings and mackerel) and flax seed. Again some people opt to take an omega-3 fatty acid supplement since it can be difficult to fit these omega rich foods in the diet on a daily basis.
Rebecca
