Best calcium for osteoporosis

Best calcium for osteoporosis comes from your healthy choice foods, rather than out of a bottle. There remains considerable debate about the value of dairy products, with scientists on both side of the fence quite vehement about it. So we assume that it remains undecided, even amongst the best minds.

Personally, I'm neither for nor against in the debate. We enjoy dairy products, though personally I find yoghurt gives me a frog in the throat. We haven't gone back to making our own, but it's dependent on an easy supply of safe, raw milk from a TB tested herd; something for the future.

On that subject, you just can't do everything; you'll only wear yourself out. When it comes to our healthy living tips, we advocate the simple things. Make sure you're getting plenty of greens and at least a rainbow of coloured foods in your diet.

Keeping your omega 3 up and the 6 down is important to prevent inflammation in the body, and lastly I would stress plenty of legumes, gradually replacing red meat, and cutting out all the processed polonies, and so on. The World Health Organisation is adamant that they cause cancer; bacon is for high and holy days, alas. 

It should come as no surprise that this is where much of the best calcium for osteoporosis comes, as we shall see. Remember that the more processed foods have nearly all the nutrients removed.

For example, your own freshly squeezed orange juice has twenty times the calcium compared to OJ from a carton.

Best calcium for osteoporosis

Best calcium for osteoporosis is achieved by eating from a wide range of healthy, unprocessed foods. Make sure you include legumes, seeds and nuts and not surprisingly spinach; so is citrus an excellent.

I'm very much against weighing and measuring; it utterly spoils the delight of a healthy attitude to food. Nevertheless for completion, let's have some rough values of your daily need for calcium.

Small child: 500mg

Teenager: 1000mg

Adults: 700mg

Osteoporotic adult: 1200mg.

Don't fuss about these figures. Just make sure that you are eating legumes, whole grains, seeds, nuts, citrus, your organic greens and the whole host of coloured foods. They all have some calcium in them.

And, for best calcium for osteoporosis it would be good to include some dairy products. Feta cheese sprinkled on a spinach salad with a few walnuts, dribbled with olive oil and lemon juice, enjoyed daily would go a long way in preventing this nasty disease.

Ignore all this and you'll be feverishly looking up Fosamax reviews in the years to come; the side effects of the standard treatment for osteoporosis aren't pretty.

Tofu nutrition

Tofu nutrition enjoyed on a regular basis is one of the very best calcium for osteoporosis sources.

Tofu is an extract made from soya milk and rates highest, and astonishingly contains more than four times the calcium in yoghurt or cottage cheese, or a glass of milk.

Best calcium for osteoporosis should certainly include legumes and in particularly tofu nutrition.

The beauty of tofu is how easy it is to prepare; a stir fry, for example, might take five minutes to wash and chop the salads, and another five minutes to cook.

Make sure your dish has some broccoli and spinach, and a generous helping of tofu.

There are some concerns in the minds of some because of the phytic acid in legumes, whole wheat, seeds and nuts; it binds minerals such as calcium reducing their absorption by forming a mineral salt called a phytate. They call it an anti-nutrient.

However, it's misinformed in my humble opinion; chemically added phytic acid does indeed reduce absorption up to 50%, but in natural foods like legumes, soaking and rinsing, cooking and even fermenting greatly reduces the negative influence of this compound. You can read more about this discussion at are phytates bad?

Quick hummus

Hummus, shown on your left below, is definitely on the cards for best calcium for osteoporosis; again, do soak and rinse the chickpeas several times to remove the phytic acid. 

A cup of chickpeas contains 80mg of calcium, and the sesame paste another 220 per tablespoon.

Repeated studies have shown that olive oil improves the level of circulating calcium in the blood, and two of the phenols have been shown to increase the bone density in rats. The parsley added to hummus also has small amounts.

It takes me only five minutes to make our quick hummus recipe. Two tablespoons every day with your salad would make a very significant contribution to the health of your bones.

So, a spinach salad sprinkled with olive oil and fresh lemon juice, a good dollop of hummus, and sprinkled with freshly cracked nuts would make a very important contribution to the best calcium for osteoporosis; and to prevent it for that matter. 

There's no place for margarine in my diet, not because it's got zero calcium, but due to the trans fatty acids.

Butter is back, and has small amounts of calcium; about 3mg on that slice of low GI bread above.

Flax seeds I believe should be daily in our diet, not so much for the calcium as the lignans and omega 3.

But having said that, they are also rich in calcium, 1 tablespoon containing 18mg. Freshly ground and sprinkled on your cereal, where it has no taste but adds huge nutritional value, flax seed makes an excellent contribution to your overall health.

Refining of white flour removes most of the calcium, so manufacturers fortify if with extra, to the extent that it has more than in wholewheat bread.

Just how good the bio availability of the naturally rich 100 percent whole wheat as compared to the synthetically enriched flour, I am unsure. But certainly all bread makes a significant contribution to the calcium in your diet.

I'm unable to recommend white flour for its higher calcium because of the high glycemic index, and lack of natural fibre, lignins and vitamins. Rather we choose to make our own low GI bread which is fortified with hummus and freshly ground sesame and flax seeds.

Citrus for calcium

Citrus in its whole state, or freshly squeezed to include the pulp and some pith is rich in calcium. One whole orange for example contains 7% of your needs as an adult, but only 4% if you are osteoporotic. For a pre-teenage child, a half would do.

Processing of oranges into OJ unfortunately removes virtually all the available calcium and because its high glycemic index turns it into a junk food, I cannot recommend it.

Avoid OJ but eat oranges, squeeze your own fruit, and use lemon juice freely in your cooking for best calcium for osteoporosis.

The old adage suggests planting a lemon tree first up when moving into a new home; it's good advice with a wonderful scent and beautiful decorative fruit.

Growing lemon trees couldn't be easier.

Spinach for calcium

Spinach is definitely should be part of your best calcium for osteoporosis program; broccoli too for that matter. What is fantastic is that they are also rich in magnesium a vital part of the anti arthritis diet.

Osteoporosis and arthritis should not be confused, but they both can cause severe pain when the fractures begin. Spinach for calcium and magnesium addresses both.

80g of spinach contains a massive 130mg of calcium, but remember some will be leached out in the water used for cooking; steam it rather or enjoy the tender young leaves raw. Not all of course will be absorbed in the gut, phytic acid binding with minerals and reducing their absorption by perhaps 15%. Providing we are enjoying many of these best calcium for osteoporosis foods we need have no concerns from phytates.

Spinach prepared any way remains high on the best calcium for osteoporosis menus.

This fresh spinach recipes page shows you how to grow and prepare this delicious, real food. It's the easiest vegetable to rear in your garden; with added fried onions and garlic the flavour is terrific and the fat increases the absorption of the many hugely beneficial bioflavonoids.

Pilchard fish cakes

Oily fish is not everybody's favourite, but there are a heap of benefits, from the very best calcium for osteoporosis, but also including the omega 3 fatty acids and high quality protein.

If you can't face the fatty fish, then make them, bones and all, into pilchard fish cakes, for example.

Omega 3 fatty acids are strong anti inflammatory, with less joint and muscle pain and make up a large part of the brain too.

100g of pilchards, bones and all contains a massive 250mg of calcium.

Tonight, whilst doing a locum in the Netherlands, I'm going to be enjoying half a mackerel; it too is loaded with calcium and omega-3; we can't get them easily in sunny South Africa.

Sesame tahini for calcium

Sesame tahini paste is a rich source of calcium, as well as vitamin B and iron; this makes it the perfect spread for women. We prefer its nutty flavour to peanut butter.

Tahini is normally to be found in Lebanese and Greek shops. You can make it yourself but it's not as tasty for some reason as the roasted paste that the Mediterranean people have perfected in making. Much of it goes into making hummus.

You simply use a blender to crush roasted sesame seeds with a little olive oil. How to make tahini is not difficult but as I say I've decided that from the Greeks is better. It's definitely on the cards for best calcium for osteoporosis. It's also particularly rich in lignans and phytosterols; that's an important part of the cholesterol story. 

Sesame tahini is certainly an excellent source of calcium.

Chicken bones bouillon

Chicken bones bouillon is not incidentally particular high in calcium, but does contain large amounts of the collagen supporting structure of bone where the calcium is deposited.

Simply freeze all your chicken bones and then pressure cook them with plenty of water for about half an hour. It produces a delicious gelatinous bouillon for use in your vegetable soups.


All the best calcium for osteoporosis without exercise is just blowing in the wind; and plain old fashioned walking is as good as any. Stressing the bones and joints is what causes them to demand nutrients from the blood.

Walking benefits abound.

Children and calcium

Unless children build up an adequate baseline of nutrients in their bones, it's already predetermined that they will be needing best calcium for osteoporosis when they are elderly.

If your children don't exercise and eat these foods rich in calcium, then it's already game over. Hip fractures before fifty are now becoming more common since shortsighted governments stopped funding sport in schools.

Make sure your children are exercising and enjoying those foods rich in calcium; prevention is better than a cure.


Best calcium for osteoporosis and chiropractic obviously go hand in glove. On a daily basis we are urging patients to exercise more, not just for stronger muscles and healthier joints but also for stronger bones.

But one cannot rely on exercise alone; foods rich in calcium like our pilchard fish cakes and tofu nutrition are vital too.

Calcium supplements

Fascinating research reported in the Journal of the American Heart Association has found that calcium supplement actually increases the rate of coronary artery calcification and heart disease.

But, and this is the important part, high intake of best calcium for osteoporosis from your food actually reduces the risk of heart disease.

“Ingested calcium supplements in the elderly don’t make it to the skeleton or get completely excreted in the urine, so they must be accumulating in the body’s soft tissues, (including the blood vessels*),” says Dr John Anderson, professor emeritus of nutrition at the University of North Carolina.

* My addition.

With over half of women over sixty taking calcium supplements for osteoporosis, this is positively dangerous. In short, let your food be your medicine. There are no safe shortcuts; get your calcium from foods such as those listed above.

Useful links @ best calcium for osteoporosis

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Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I've left alone. After seven treatments his pain and stiffness is 50 percent better, and he's happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He's doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost painfree. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he's well pleased; sixty five percent better after three treatments.

5. Mr T is a wise man; he's taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily walk has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. Xrays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65 year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88 year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done.  

10. Mr X is a 71 year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a year ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It's a non complicated upper cervical facet syndrome, and she's doing well.

12. Mr D is a 38 old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he couldn't sleep on that shoulder.

13. Mr D, a 71 year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors shouldn't be treating the elderly most medical sites state but that's so much bunkum.

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Interesting questions from visitors

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Knowing that up to 70% of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there's a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong! Give plenty of detail if you want a sensible reply.

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The quickest and most interesting way is to read one of my ebooks of anecdotes. Described by a reader as gems, both funny and healthful, from the life and work of a chiropractor, you'll love them. Priced right at $2.99, though Kindle fiddles the price without telling me.