Calcium works in partnership . . .

     Inadequate calcium intake, poor calcium absorption, and excess calcium secretion increase the risk for osteoporosis. Conserving calcium and ensuring that calcium is being well absorbed by the body are primary nutritional objective. This can be achieved by increasing intake of dark leafy vegetables (especially kale) and fruits, which are nutritionally dense in boron, magnesium, and potassium. Antioxidant abundant vegetables and fruit also help the body maintain an alkaline state. Diets that are characterized by less dietary acid are associated with better  bone health.

     Calcium  works in partnership with boron, magnesium, phosphorus, and potassium to strengthen bone. Boron helps conserve calcium & magnesium. Boron helps prevent bone demineralization (break down) by reducing the amount of magnesium and calcium excreted in the urine. In post-menopausal women 3 mg of boron daily has the added benefit of slightly increasing estrogen levels in the blood. Prunes are an excellent source of boron. Prunes also provide an abundant source of antioxidants, prunes provide fiber (pectin) which absorbs excess cholesterol and even more . . . prunes provide high potassium, which helps comfort blood pressure.

    Cabbage and dandelion greens are two of the most abundant sources of boron. Alfalfa, apples, almonds, hazelnuts, legumes, parsley, peanuts and wine are additional sources of boron. Alfalfa and green leafy vegetables are also a good source of vitamin K. Vitamin K-1 and K-2 are cofactors in the post-transitional carboxylation of several bone proteins, with osteocalcin being the most abundant.

Osteocalcin, is a protein that helps bind calcium to the bone mineral matrix.

This helps strengthen the skeleton.

    Between 50 and 60 percent of magnesium exists in bones. Magnesium influences both bone matrix and mineral metabolism in bone. Bone mineral with decreased magnesium content results in larger and more perfect bone mineral crystals which are thought to be more brittle than shapeless crystals. Maintaining adequate levels of boron and magnesium helps prevent calcium loss and  bone demineralization. 

Magnesium also relaxes the smooth muscle around blood vessels. This vasodilatory effect results in a positive (relaxing) effect on blood pressure. More specifically, magnesium intake has been shown to lower blood pressure by acting as a calcium channel blocker:  causing vasodilation. Magnesium stimulates prostacyclin production and nitric oxide synthesis and modulates endothelium-dependent and indepentent vasodilation.

 Over the age of 45, 

 1200 mg of calcium

 each day helps maintain bone.

One calcium supplement each day

and specific foods can help achieve this goal.

Snacking on calcium rich food is healthful

because calcium is absorbed by the body slowly.

The body can only take in about 500 mg at once.

 Foods that are high in calcium

also contain a variety of other

important nutrients.

These other nutrients

enhance calcium absorption.

Yogurt,

orange juice fortified with calcium,

fortified cereal, almonds and

 non-dairy almond drinks,

enriched soy milk, soy nuts and soy protein bars

 are calcium rich snack foods.

Cheese and butter 

made from grass feed cows

 is more nutritionally dense

than cheese made from grain fed cows.

Grass fed cows produce

dairy products with high vitamin K2.

Vitamin K2 participates

in the carboxylation of Matrix Gla Protein 

a potent inhibitor of arterial calcification.

Vitamin K-2 is also essential to bone matrix.

Healthful snacking

can help reach

a daily intake of 1200 mg

of calcium.

In the morning,

measure a serving of

cold cereal that is fortified

with high levels of calcium

and snack on

this during the day.

Adding walnuts,

sesame seeds, and/or 

soy nuts

will make the snack

more calcium

abundant.

Osteocalcin

is a bone protein
that attracts
calcium to bone tissue.
Osteocalcin uses
vitamin K as
a cofactor.

 Kale is a potent source of phylloquinone

vitamin K-1.

Vitamin K-2 is 

 essential to bone matrix.

Vitamin K-2 is generated from cheese and butter from

grass feed cows (not grain fed) and fermented foods such as natto.

Hard cheese is high in calcium. A half-cup of cottage cheese contains 60 mg of calcium while an ounce (a one inch cube) of cheddar contains 200 mg, an ounce of swiss cheese contains 270 mg.

Additionally, one cup of yogurt contains about 450 mg, three ounces of canned mackerel contains 250 mg, half cup of part skim ricotta cheese contains 330 mg and an ounce of whole roasted sesame seeds contains 280 mg.

For an overview about bone cells and how Actonel & Boniva effect bone click here