We’ve all heard the saying: got milk? Milk builds strong bones, because it has calcium and calcium is the key to health bones.
To the contrary, research shows that magnesium, which is found in broccoli, basil, spinach and sesame and sunflower seeds, is the real key to strong, healthy bones.
A Closer Look At Calcium
Research actually shows that using calcium supplements, and higher levels of calcium, increases the risk for heart attacks, particularly in women.
The National Osteoporosis Foundation suggests that taking calcium supplements is not as effective as getting calcium through one’s diet, and an excess of the supplement can lead the kidney stones and other health problems.
Calcium supplements and pasteurized milk have something called calcium carbonate, which is hard for the body to absorb without an agent such as citric acid.
Research done in 2007 found that, in postmenopausal women, obtaining calcium form one’s diet positively affected bone health over calcium obtained via supplements
A Bit About Magnesium
Baylor College of Medicine did a study with Abrams, who was in charge of the study. Abrams focused on the consumption of magnesium during childhood. The results were astounding. They showed that consuming calcium did not significantly impact bone density and bone mineral content, magnesium did.
The researchers felt that consumption of magnesium was an extremely important, yet largely unknown fact in bone mineral content in children. Abrams specifically said that magnesium is one of the most important nutrients for children’s bone health. That isn’t to discredit calcium, which is important but it’s certainly not as important as magnesium.
The study made researchers concerned that calcium, over magnesium, is commonly promoted for healthy bones, whereas minerals that were equally if not more important were largely ignored. Parents should give their children magnesium to grow healthy bones, and most importantly, researchers want to spread awareness as to the value of magnesium as it pertains to bone health.
Research shows that magnesium is important both for children and for the elderly, whose bones have grown weaker over time and are at risk for fractures.
The perfect ratio of magnesium to calcium should be about 1:1; however for most people this number is closer to 10:1 meaning we consume far more calcium than magnesium in our diets.
There are a variety of foods high in magnesium you can incorporate into your diet such as:
- Leafy green vegetables
You can also absorb magnesium through your skin by putting Epsom salt in a warm bath. Epson salt is made of magnesium sulfate.
As with all nutrients, obtaining them naturally through diet is the best way to ingest them. However, many people are magnesium deficient and it’s best to take a supplement if you are not meeting you nutritional needs. One should take no more than between 250 and 400 mg a day taken with meals, or on an empty stomach.
Determining magnesium levels in the body is difficult because only a small amount of magnesium is stored in the blood. When you lack magnesium, the body takes some from your bones and tissue. Consequently, your blood may not show that your magnesium levels are alarmingly low although you are deficient.
To summarize, for strong, healthy bones, incorporate magnesium into your diet somehow; preferably through food, but supplements are okay as well.
Source: Family Health Freedom Network