Page 13 - C.Journal 3rd edition

Claims Journal 3rd Edition Claims Journal 3rd Edition

Healthy Tips

Super Food For Your Bones

Start Your Day Off Tart Sweet Potato

Add a grapefruit to your breakfast and you`ll be doing more than Two lesser known nutrients that help keep bones healthy are
waking up your taste buds. Citrus fruits have vitamin C, which has magnesium and potassium. If you`re low on magnesium, you can
been shown to help prevent bone loss. One whole pink or red have problems with your vitamin D balance, which may affect
grapefruit has about 91 mgs of vitamin C, giving you the amount your bone health. Potassium neutralizes acid in your body that
you need for the entire day. Can`t handle the sourness of a grape- can leach calcium out of your bones. Eating one baked medium-
fruit? A navel orange comes in close with 83 mgs.
size sweet potato will gives you 31mg of magnesium and 542mg
of potassium.

Get Figgy With It
“Milks” From Plants
If you`re looking for bone-strengthening fruits, figs should be
near the top of your shopping list. Five medium fresh figs have You`d think that by swapping out dairy milk for the kind made
around 90 mgs of calcium and other skeleton-saving nutrients from soybeans, almonds, or coconuts, you`d lose all that cal-
like potassium and magnesium. You can find dried fig all the cium and vitamin D. but most of the varieties you`ll find in the
year, and dried ones are just as good: Half a cup of dried figs store have been given an extra boost of those nutrients. Check
have 120 mgs of calcium. the label to be sure

Think Beyond Canned Tuna

Salmon and other types of fatty fish offer an array of bone-boost- A dried Fruit Often Ignored
ing nutrients. They contain vitamin D, which helps your body use
calcium, and omega-3 fatty acids, which may also aid bones. One Hear the word “prune” and you probably think of something
of the best ways to buy salmon is actually canned. Three ounces older eat to stay regular. But everyone should actually be snack-
has 183 milligrams of calcium. Why such a high amount? Small, ing on dried plums. Research has found that eating them every
soft bones get included with the meat in the canning process. day, along with calcium and vitamin D, can help improve your
bone density by slowing the breakdown of bone in your body.

A Superior Sandwich Spread

Made simply from ground up almonds (and maybe a little Juice Up a Classic
salt), almond butter is an easy way to boost your calcium
intake. Two tablespoons has 112 mg of calcium. Plus, almonds Orange juice doesn`t naturally contain much calcium. That
contain potassium (240 mg in 2 tablespoons) as well as pro- said, it can still be a great way to increase your intake. How?
tein and other nutrients that play a supportive role in building Manufacturers often sell versions that have been fortified
strong bones. with calcium. In fact, fortified orange juice has about the same
amount of bone-building calcium as dairy milk.

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