Groceries to Promote Bone Boost for Spine Health El Paso, TX.
Foods we eat can helpÂ prevent spinal fractures, osteoporosis, along with other bone issues.Â Most of us struggle to get the proper amountÂ of calcium and vitamin D into our diets even though magnesium is found in a variety of foods like green vegetables, oatmeal, nuts and seeds, meat, poultry, seafood, and legumes.Â
The spine is constantly in a state of change as your metabolism breaks down, replaces and rebuilds bone. The nutrition your bones need is always changing, as well as the body as it acquires stored bone minerals for other purposes and replaces them with a fresh supply from what you eat.
The best way to keep your bones strong and pain-free is by eating a healthy diet rich in calcium, vitamin D, and magnesium. That means going beyond the dairy aisle when looking for bone-boosting foods. There are plenty of healthy options scattered all throughout the grocery store.Â Here are some tips on what you might want to consider buying the next time you’re at the market.
Here is a list of foods rich in calcium and vitamin D to start adding to your grocery list. Note: Always check nutrition labels. Fortified products, like plant-based:
- Kinds of milk
- Juices with added calcium or vitamin D, are not included.
But they can be a great addition to your diet as an added assurance that youâ€™re hitting the proper nutritional goals.
Fruits, veggies, and plant-based proteins are always a good choice but here are a few that pack more bone nutrients.
- One cup of shreddedÂ Bok Choy equals 74mg of calcium.
- Two cups of rawÂ Broccoli equals 86mg of calcium.
- One cup of cooked Collard greens equals 268mg of calcium.
- A half-cup of raw Cress equals 188mg of calcium.
- One cup of Edamame equals 98mg of calcium.
- One cup of raw Kale equals 101mg of calcium.
- One cup of Okra equals 82mg of calcium.
- One good size Orange equals 74mg of calcium.
- A half-cup of raw Rhubarb equals 103mg of calcium.
- A half-cup ofÂ Tofu equals 434mg of calcium.
Fresh seafood offers some great options to get vitamin D.
- Three ounces of cookedÂ MackerelÂ equals 300-500Â IUÂ of vitamin D.
- Three ounces of cookedÂ Salmon equals 400-500 IU of vitamin D.
Foods like nuts, seeds, and canned goods, can help stretch your food dollar and be a nutritious option.
- One ounce ofÂ Almonds equals 75mg of calcium.
- A half-cup or three ounces ofÂ Canned salmon can equal 290mg of calcium or 400-475 IU’s of vitamin D.
- Three ounces ofÂ Canned sardines equals anywhere fromÂ 325-400mg of calcium orÂ 150-250 IU’s of vitamin D.
- One ounce ofÂ Chia seeds equals 179mg of calcium.
- A half-cup of dried Figs equals 121mg of calcium.
- One tablespoon ofÂ Poppy seeds equals 127mg of calcium.
- One tablespoon ofÂ Sesame seeds equals 88mg of calcium.
- A half-cup ofÂ White beans equals 63mg of calcium.
Dairy sources have more calcium with each serving than any other food. Here are a few to help you reach your daily nutrient amount to keep your bones strong for years.
- One slice or a half-ounce ofÂ Cheese equals150-270mg of calcium.
- One largeÂ Egg equals 44 IU of vitamin D.
- A half-cup ofÂ Frozen yogurt equals 80-110mg of calcium.
- A half-cup ofÂ Ice cream equalsÂ 80-110mg of calcium.
- One cup ofÂ Low-fat yogurt equals 350-400mg of calcium.
- One cup ofÂ Milk equals 250-300mg of calcium.
- A half-cup ofÂ Pudding equals 55-140mg of calcium.
Eating a well-balanced diet gives you all the nutrients your bones need. Sometimes you need a calcium supplement to fill in the gaps. Learn more about whether a supplement may be right for you by talking to your doctor, chiropractor, health coach, dietician.
Keep Your Spine Healthy
A healthy diet that’s rich in multiple nutrients will maintain your spinal bone health and overall health.
As part of our Acute Injury Treatment & Rehabilitation Practice, we are presently offering detailedÂ Institute For Functional MedicineÂ®Â Collaborative Assessment Programs focused on Integrative Treatment Protocols. We completely evaluate personal history, current nutrition, activity behaviors, environmental exposures to toxic elements, psychological and emotional factors, in tandem with your genetics.
Our purpose with these high-level assessments is to understand the root cause of chronic disorders and to treat the person holistically.Â Integrative Personalized Medicine is the future of healthcare and we are very proud to bring it to all our patients.Â Our onlineÂ Functional Medicine Health Assessment Questionnaire has given insights into our patients’ present Functional Health.
Our team has taken great pride in bringing our families and injured patients only clinically proved treatment protocols. Â By teaching complete holistic wellness as a lifestyle, we also change not only our patientâ€™s lives but their families as well.Â We do this so that we may reach as many El Pasoans who need us, no matter the affordability issues.
How to Detox Detox Doctor El Paso, TX.
Having healthy body composition means there needs to be more lean body mass i.e.Â muscle massÂ and less body fat.Â Strength training/CrossFitÂ helps by raising theÂ metabolic rateÂ while lowering body fat. The increased muscle strength helps maintain correct posture and body mechanics in whatever you do.
Physical activity reduces the chance of injury while increasing physical performance like being able to climb stairs or carry groceries with much-added ease and confidence.
The information herein on "Groceries to Promote Bone Boost for Spine Health El Paso, TX." is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.
We are here to help you and your family.
Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card