Archive for June, 2009

Excellent food sources of Vitamin C include citrus fruits, such as lemons, grapefruits, tangerines, limes, mandarins; other fruits, such as, strawberries, tomatoes, cantaloupe, kiwi, papayas, raspberries; and vegetables, such as, broccoli, asparagus, brussels sprouts, potatoes, cabbage, peas, bell peppers, kale, spinach, greens, and zucchini. Since most animals manufacture their own vitamin C, we as humans, have lost that ability, and must get ours from our diets. Vitamin C is a water-soluble vitamin and is found almost exclusively in fruits and vegetables. That being said, storage and preparation are vital to preserving the usable Vitamin C in the foods we choose. So, do not soak, store, or cook the vegetables in water. Steaming is the best method of cooking. If you must boil, use the excess water in a soup! The fresher cut the fruit or vegetable, and the less cooked, the more vitamin C you will enjoy! Water-soluble means that if you consume too much, your body will get rid of the excess through the urine. An overdose of Vitamin C is almost impossible. The body does not store water-soluble vitamins. So, make sure you consume plenty of Vitamin C everyday. Consuming the actual food source is the best way to get your daily regime, but if you cannot eat enough fruits or vegetables daily, make sure you choose a reliable supplement and take it regularly!

Julie Riggs, MED RD LD

Are you getting the best price on your vitamins? Browse our easy to use online catalog. Great prices on your favorite brands and at your door FAST! www.everythingantiaging.com

Besides eating a healthy diet and getting regular exercise, there are specific foods, drinks, and supplements you should consume and specific exercises you should do to target the bones. Foods/drinks that are rich in calcium and Vitamin D are huge bone density boosters. The calcium actually builds the bone matrix, while the Vitamin D allows the body to absorb (use) the calcium, both being VERY important players in building strong bones. Calcium rich foods are milk, yogurt, cheese, soybeans, tofu, some beans, almonds, and calcium fortified orange juice and cereal. Some veggies such as spinach, kale, collards, broccoli, prunes, oranges, and raisins have small amounts of calcium. Sources of Vitamin D are sunlight (obviously exposure alone is all I’m referring to), fortified milk, and oily fish, such as salmon. Suggested intakes for both of these nutrients are: Calcium—800 to 1200 mg daily(increasing with age), and Vitamin D—400 to 1000 IU daily (increasing with age). There are also great supplements available if you are not able to consume adequate amounts of the food sources. Check the manufacturer and find a reliable, quality brand.

That being said, food, drinks, and supplements alone will not strengthen and maintain bone strength. Certain types of exercises are key to bone health also. They are resistance exercises, and low-impact, weight-bearing exercises. Resistance exercises include using machines and free weights, such as those at a fitness facility; and the latter could be walking, stair climbing, step aerobics, and any class including dancing or low-impact movements. The exercise should be done three to five days a week and for at least 30 minutes.

There are medications your doctor can prescribe if your bones are already brittle, you have osteoporosis, or there is some other reason you need to be given a prescription. Consult your doctor if this is the case.

Always remember, building strong, healthy bones starts early in life when it’s the last thing you are thinking you need to do. Maintaining them is vital as you age. Your strong, healthy skeletal system is your freedom in old age. Having osteoporosis or breaking a hip from a fall can be a detriment to an elderly person. Take care of your bones, you only get one set!

Julie Riggs, MED RD LD

Browse our great catalog or products at www.everythingantiaging.com