The bone: role and structure
The human skeleton
The human skeleton consists of about 206 bones, joined together by joints. A bone is made of bone tissue, which consists mainly of minerals and connective tissue. The latter forms a well structured porous network, solidified by minerals, in particular calcium . The connective tissue gives the bone its resistance and the minerals, its hardness.
Bone structure
The bones have a hard, compact outer layer, the cortical bone. The interior, the trabecular bone, consists of a spongy matrix, consisting of thin interwoven bony trabeculae. The proportions of the two types of bone vary: for example, the hip has more cortical bone, while the dorsal vertebrae consist mainly of trabecular bone.
Roles of bones
The bones serve as a frame for our body, protect the internal organs and allow us to move. The bone marrow found inside the bone produces cells (white and red blood cells) and platelets. In addition, bones play an important role in calcium metabolism and can be used for mineral storage.
Formation and destruction of bones
Bone cells: osteoblasts and osteoclasts
The resorption (destruction) and the formation of the bone are carried out by cells specially designed for this purpose: the osteoclasts, destructive cells, are responsible for eliminating the bone tissue, while the osteoblasts are busy rebuilding it. These two types of cells are located within the bone itself.
Bone regeneration
Until about 30 years, bone formation exceeds its resorption, which ensures growth. The bone, however, is a very dynamic system, which is destroyed and rebuilt throughout life. New bone tissue is constantly filling the spaces released by the destruction of areas whose quality was no longer optimal. In other words, the surface of the bone is constantly rebuilt, a process also called bone remodeling . It is this which allows our bones to remain strong: thanks to the remodeling, our skeleton is renewed entirely in the space of ten years.
What is osteoporosis?
The osteoporosis is an imbalance of this mechanism: the resorption of bone takes over its formation.
Bones, a supply of calcium
What is the role of calcium?
The calcium guarantees the strength of bones. However, it is also necessary for the proper functioning of muscles (including heart muscle) and nerves, for example. This is the reason why the blood calcium level must be maintained at a constant level. Parathyroid hormone - or parathyroid hormone - and vitamin D help to keep the amount of calcium circulating in the blood level.
What is the link between bones and calcium?
This calcium can come from either food or bones. When there is a risk that the blood will run out of calcium because of insufficient dietary intake, two mechanisms will come into play.
The production of parathyroid hormone will be stimulated to release the calcium present in the bones: these will be "decalcified", which explains the use of the term of bone decalcification to designate osteoporosis.
The kidneys will also produce vitamin D to allow the intestines to absorb more dietary calcium. When dietary calcium intake increases, the bone can begin to store calcium and thus regain its strength. The bones also play the role of calcium reserve.
Loss of bone density and osteoporosis
Bone mineral density
Bone mineral density reflects the amount of calcium in the bone tissue. It is therefore a measure of the strength of the bone. When the amount of bone destroyed is greater than the quantity produced (loss of bone mass), the bone density decreases. The greater the loss, the greater the risk of fracture. To assess this danger, bone density is measured by bone densitometry at several locations in the skeleton, most commonly at the hip and lumbar vertebrae. Measurements at the heel or finger are unreliable.
Osteoporosis: decreased quality and quantity of bones
The osteoporosis is characterized by low bone density and a deterioration in the quality of the bone, not only bone mass is reduced in quantity, but the quality of newly formed bone is also weak. The combination of these two factors explains the increased risk of fractures.
Osteoporosis: a common disease
According to the 2008 Health Survey of the Scientific Institute of Public Health, Department of Epidemiology, 3.7% of the Belgian population suffer from osteoporosis . This percentage increases with age from 45-54 years, reaching 17.8% after 75 years. Women over 75 years of age are more likely to suffer from osteoporosis (24%) than their male counterparts (9%).
Among the over-65s, 0.8% of men and 1.9% of women experience a hip fracture each year. The frequency of vertebral compression has not been measured.
With the aging population growing, it is expected that these figures will increase further.
Top 15 foods rich in calcium (most of which are not dairy)
You have more calcium in your body than any other mineral, and it is very important for your health.
It makes up a large part of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve signals.
The recommended daily intake (RDA) of calcium is 1000mg per day for most adults.
It is also recommended that women over the age of 50 and all over 70 years old get 1200mg per day, while children between 4 and 18 years of age must get 1300mg per day.
However, a large amount of the population does not get enough calcium from their diet ( 1 ).
The main foods rich in calcium are dairy products such as milk, cheese and yoghurt. Nevertheless, there are also many non-dairy foods that are rich in this mineral.
These include seafood, green vegetables, legumes, dried fruits, tofu and many calcium fortified foods.
Here are 15 calcium-rich foods, many of which are not dairy products.
Seeds
The seeds are tiny nutritional plants. Some are rich in calcium, including poppy , sesame, celery and chia seeds .
For example, one tablespoon (15g) of poppy seeds contains 126mg, or 13% of the RDA ( 2 ) in calcium.
The seeds also provide protein and good fats. The seeds of chia particular are a rich source of omega 3 from plant ( 3 ).
Sesame seeds represent 9% of RDA calcium for 1 tbsp. They also have other minerals, including copper, iron, and manganese ( 4 ).
What to remember: Several types of seeds are good sources of calcium. For example, 1 tablespoon of poppy seeds represents 13% of the RDA.
Cheese
Most cheeses are excellent sources of calcium. Parmesan has the most with 331mg (33% of the AJR) every 28g ( 5 ).
Softer cheeses tend to have less. 28g brie represent only 52mg, or 5% of the RDA. Many other varieties are in the middle and offer about 20% of RDAs ( 6 , 7 ).
What's more, calcium in dairy products is more easily absorbed by your body than when it comes from plants.
Many varieties of cheese are also filled with protein, including cottage cheese. And aged and hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance .
Dairy products can also have additional health benefits. A recent study has shown that they can reduce the risk of heart disease ( 8 ).
Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which increases your risk of heart disease, stroke and type 2 diabetes ( 9 ).
However, remember that fat cheeses are also high in fat and calories. Most cheeses also contain a lot of sodium, which some people are sensitive to.
What to remember: Parmesan cheese accounts for 33% of calcium RDAs. Although high in fat and calories, cheese can actually lower your chances of having heart disease.
Yogurt
Yogurt is an excellent source of calcium.
Many types of yogurts are also rich in probiotic bacteria that have several positive effects on health.
245g of plain yoghurt account for 30% of the RDA. They also contain vitamin B2 , phosphorus, potassium and vitamin B12 ( 10 ).
Low-fat yogurt may even have more calcium, with 45% of the AJR in 245g ( 11 ).
Although Greek yogurt is a good way to add extra protein to your diet, it offers less calcium than regular yoghurt ( 12 ).
One study linked eating yogurt with a better general diet and a healthier metabolism. Participants eating yoghurt were less likely to suffer from metabolic diseases, such as type 2 diabetes and heart disease ( 13 ).
What to remember: Yogurt is one of the best sources of calcium by offering 30% of AJR for 245g. It is also a good source of protein and other nutrients.
Sardines and canned salmon
Canned sardines and salmon are full of calcium thanks to their eatable bones.
A canned 92g of sardines makes up 35% of the RDA, and an 85g tin of salmon with bones makes up 21% ( 14 , 15 ).
These fatty fish also offer high quality protein and omega 3, which are good for your heart, brain and skin ( 16 , 17 ).
Although seafood may contain mercury, smaller fish such as sardines have a small amount. Not only that, but sardines and salmon have a large amount of selenium, a mineral that can prevent and reverse the toxicity of mercury ( 18 ).
What to remember: Canned sardines and salmon are very healthy choices. A canned sardine offers you 35% of the RDA in calcium.
Beans and lentils
Beans and lentils are rich in fiber, protein and micronutrients.
They can also boast a lot of iron, zinc , folate, magnesium and potassium.
Some varieties also have good amounts of calcium.
However, winged beans rank at the top. One cup of cooked winged beans represents 244mg, or 24% of the AJR ( 19 ).
White beans are also a good source; a cup of cooked white beans offers 13% of the RDA. Other varieties of beans and lentils represent less, at around 4-6% of RDA per cup ( 20 , 21 , 22 ).
It's worth noting that beans are one of the reasons why plant-rich diets are so healthy. Research suggests that beans can help lower LDL cholesterol ("bad" cholesterol) and the risk of type 2 diabetes ( 23 ).
What to remember: Beans are very nutritious, and a cup of cooked winged beans accounts for 24% of the RDA in calcium.
The almonds
Of all nuts, almonds are the richest in calcium. 140g of almonds, about 22 nuts, represent 8% of the RDA ( 24 ).
Almonds also provide 3g of fiber every 140g, as well as good fats and proteins. These are excellent sources of magnesium , manganese and vitamin E .
Eating nuts can be helpful in lowering blood pressure, body fat and other risk factors for metabolic diseases ( 25 ).
What to remember: Almonds are rich in nutrients like good fats, magnesium and others. 140g, or 22 nuts, offer you 8% of RDA calcium.
Whey protein
Whey protein is found in milk and has been widely studied about its health benefits.
It is an excellent source of protein and is full of rapidly digested amino acids ( 26 ).
Various studies have found a link between diets high in whey and weight loss and improved glycemic control ( 26 ).
Whey is also exceptionally rich in calcium. A shovel of 28g whey protein powder contains 200mg, or 20% of the RDA ( 27 ).
What to remember: Whey protein is an exceptionally good source of protein for health. A shovel of whey protein powder contains 20% of the RDA in calcium.
Some green vegetables
Dark green leafy vegetables are incredibly healthy, and some of them are rich in calcium.
Good green vegetables include cabbage, lamb's-quarters, spinach and kale .
For example, a cup of cooked jumbo cabbage contains 266mg, a quarter of what you need per day ( 28 ).
Note that some varieties are rich in oxalate. It is a naturally occurring compound that attaches to calcium, making part of it unavailable to your body.
Spinach is one of them. Thus, although it has a lot of calcium, it is less available than calcium in green vegetables low in oxalate such as cabbage kale and cabbage jumper.
What to remember: Some green, dark and leafy vegetables are rich in calcium. A cup of cooked cabbage cabbage contains 25% of your daily needs.
Rhubarb
Rhubarb contains a lot of fiber, vitamin K , calcium and smaller amounts of other vitamins and minerals.
It contains prebiotic fibers that can promote the presence of healthy bacteria in your intestines ( 29 ).
Like spinach, rhubarb is rich in oxalate; a good part of the calcium is not absorbed. One study showed that only one quarter was ( 30 ).
On the other hand, the amounts of calcium in rhubarb are quite high. Thus, even if you can only absorb a quarter, it will still be 87mg per cup of cooked rhubarb ( 31 ).
What to remember: Rhubarb has a lot of fiber, vitamin K and other nutrients. Calcium is not completely absorbed, but its amount remains high.
Fortified foods
Another way to get calcium is through fortified foods.
Some types of cereal may offer up to 1000mg (100% RDA) per serving, before adding milk.
However, keep in mind that your body can not absorb all that calcium at one time and it is best to spread your intake throughout the day ( 32 ).
Flour and cornmeal can also be fortified with calcium. This is why some breads, tortillas and crackers contain large quantities.
What to remember: Foods made from cereals can be fortified with calcium. Read the labels to find out how much calcium is contained in the fortified foods.
amaranth
Amaranth is a very nutritious pseudo-cereal.
It is a good source of folate and is very rich in certain minerals, including manganese, magnesium, phosphorus and iron.
A cup of cooked amaranth seeds provides 116mg of calcium, or 12% of the RDA ( 33 ).
The amaranth leaves contain all the more, with 28% of the AJR per cup cooked. The leaves are also very rich in vitamins A and C ( 34 ).
What to remember: Seeds and amaranth leaves are very nutritious. A cup of cooked amaranth seeds provides 12% of the RDA in calcium.
Edamame and tofu
Edamame is bean sprouts in their husks.
One cup of edamame corresponds to 10% of the RDA in calcium. It is also a good source of protein that offers your daily intake of folate in one serving ( 35 ).
Tofu that has been prepared with calcium also has very high amounts. You can get 86% of the RDA in calcium with just one half cup ( 36 ).
What to remember: Tofu and edamame are both rich in calcium. One half cup of tofu made with calcium accounts for 86% of the RDA.
Fortified drinks
Even if you do not drink milk, you can still get calcium from non-dairy fortified drinks.
240mL of soy milk corresponds to 30% of the RDA.
Its 7g of protein makes it the most similar non-dairy milk nutritionally speaking to cow's milk ( 37 ).
Other types of milks made from nuts or seeds can be enriched with even larger quantities.
However, fortification is not restricted to non-dairy milks. Orange juice can also be enriched and offer up to 50% of the RDA in 240mL ( 38 ).
What to remember: Non-dairy milks and orange juice can be fortified with calcium. 240mL of enriched orange juice can provide 50% of the RDA.
Figs
Dry figs are rich in antioxidants and fiber.
They also contain more calcium than other nuts. In fact, dried figs contain 5% of the RDAs in 28g ( 39 ).
What's more, figs also offer good amounts of potassium and vitamin K.
What to remember: Dried figs contain more calcium than other dried fruits. Just 28g to get 5% of RDA calcium.
Milk
Milk is one of the best sources of calcium and less expensive.
240mL of cow's milk has 276-352mg, depending on whether it is whole milk or skim milk. Calcium in dairy products is also well absorbed ( 40 , 41 ).
Furthermore, milk is a good source of protein, vitamin A and vitamin D .
Goat's milk is another excellent source of calcium; it offers 327mg for 240mL ( 42 ).
What you need to remember: Milk is a good source of calcium which, moreover, is well absorbed. 240mL of milk represents between 27% and 35% of the RDA.
General message
Calcium is an important mineral that you may not get enough of.
Although dairy products tend to be the richest in calcium, there are many other sources, many of which are derived from plants.
You can easily reach your calcium needs based on this diverse list of foods.
Osteoporosis is a condition where bones can lose up to one third of their density. The remaining tissue is porous and fragile resulting in constant pain and increased risk of fracture during normal daily activities such as walking or coughing. Twenty years ago the diagnosis was made during a fracture following a minor impact, but nowadays osteodensitometry makes it possible to measure the bone density and to follow its evolution. This test does not allow to differentiate between calcified bone tissue and healthy tissue and therefore to assess the strength and flexibility of the bones. It may be interesting to make a first measurement and follow the evolution, if the bone density remains stable over the years it is not necessarily necessary to intervene even if it seems slightly lower than normal.
Resorption of bone tissue is normal and desirable. This catabolism (or destruction of tissue) allows the bone to be renewed (anabolism or construction). The new fabrics are stronger and more flexible. With age, from the thirties, the rate of destruction becomes greater than the construction of new tissues by about 0.5 to 1%. At menopause and with the fall of reproductive hormones in the body this gap can accelerate to 1 to 5%. Food and medicinal plants can greatly improve the relationship between the two and stabilize the strength of the bones. In addition, regular exercise, by increasing demand on the bone, improves bone density by promoting the construction of new, stronger and more flexible tissues.
What factors increase the fragility of bones?
Chronic stress and tissue destruction : Chronic perception of reality as dangerous causes physiological imbalances in the body. A normal situation can be perceived as a danger by perfectionism, when it is difficult to express emotions or when the desire to please is very strong. For the body, whether the danger is real or imagined, the impact remains the same. In the long term, the glands involved in stress management - the hypothalamus, the pituitary gland and the adrenal glands - are exhausted and there is chronic inflammation in the tissues, but especially an increase in catabolism compared to anabolism. In the case of bone tissue, the manufacture of new tissues decreases compared to their destruction, the bones therefore lose their density. Adaptogenic medicinal plants,
Hypochlorhydria and poor assimilation of nutrients : The absorption of calcium and minerals requires a high level of hydrochloric acid in the stomach. If it is not present, even with the best food or supplementation choices, calcium is the other minerals needed for bone formation will not be assimilated. The causes of hypochlorhydria can be varied: chronic stress, eating at irregular hours, chewing gum regularly, "anti-acid" medication. In any case, it is important to rehabilitate the digestive system by eating foods or bitter medicinal plants before meals. The bitter taste will stimulate the secretion of all digestive juices, including hydrochloric acid, in addition to stimulating peristalsis and repair of the digestive mucosa. By adopting this habit for a few months the body finds a good digestive function and all the nutrients are better absorbed. For example, you can eat endives or chicory, or take a few sips of an infusion of dandelion leaves or a small decoction of mountain grape roots before meals. Good bacterial flora is also essential for the proper absorption of nutrients and the strength of bones.
Vitamin D Deficiency : According to Donald Yance, American herbalist and author of the book Adaptogens in Medical Herbalism, nearly 80% of the North American population suffers from Vitamin D deficiency. Researchers at Harvard University in Boston report that Adequate intake of Vitamin D lowers the risk of hip fractures in postmenopausal women, but calcium intake in the diet or supplementation does not have the same protective effect (Feskanich et al., American Journal of Clinical Nutrition, 2003).
Sedentarity : It has been known for a long time that regular exercise prevents osteoporosis. The bone tissue needs to be energized to stimulate its renewal. Exercises where the bones are stressed, such as walking, or muscle strength, such as weight training, will increase the production of new bone tissue. The earlier the exercise is integrated, the more bone will have a high density before menopause and greater strength with age. After menopause, exercise is important because it allows the bone to renew itself and keep it strong.
Bone health and traditional Chinese medicine
A weakness of the bones reflects a tiredness of the energy of the Kidneys: "the Kidneys shelter the life force of the bones and the marrow". In addition, according to traditional Chinese medicine at 49 years old in women, the Kidneys weaken and menopause settles. If they are already weak, by heredity or excess of pregnancy, sexual intercourse, excessive energy expenditure or illness, then bone health can be compromised. Kidney weakness can be seen in certain signs: fragile teeth, dark circles under the eyes, shy or easily frightened people, lumbar pain, nycturia, tinnitus, etc. Several adaptogenic medicinal plants are also Kidney tonics, such as the reishi mushroom ( Ganoderma lucidum ), the ashwagandha roots (Whitania somnifera ) or Eleutherococcus ( Eleutherococcus senticosus) . Some foods such as sesame seeds, walnuts, seaweed, eggs and shrimp will also feed the energy of the Kidneys. You can also make a broth with eggshells and shrimp scales and use it as a soup base or to cook rice, for example.
In a study published in the Journal of Chinese Medicine 45 postmenopausal women divided into two groups received conventional treatment including vitamin D supplementation as well as oral and intramuscular calcium. The first group received in addition a mixture of Chinese medicinal plants to tone the Kidney containing among others Rehmanniae glutinosae and Poriae cocos. After 8 months of treatment, a reduction in pain and an increase in estrogen concentration were observed in the first group. In addition, bone density improved after four months in both groups and continued to increase in the group taking the medicinal plant mix to be superior to the other group at the end of the study (Zhao Gang et al, JTCM June 2003).
Moreover, if the Qi of the Spleen is not enough, the nutrients will not be well extracted from the food, the bones will not be able to rebuild for lack of materials. Bitter medicinal plants stimulate the Qi of the Stomach to allow food to be well assimilated.
Medicinal plants to promote
Nettle leaves
Urtica dioica
Remineralizing Medicinal Plants : Many medicinal plants are rich in minerals essential for the production of bone tissue. They are more effective extracted in water as an infusion or syrup or in organic apple cider vinegar.
Stinging nettle - Urtica dioica : These leaves rich in minerals essential for the formation of bone tissue are also loaded with chlorophyll, vitamin C, carotenoids and B vitamins.
Oats - Avena sativa : In addition to containing calcium, oat flowering tops nourish the nervous system and calm the stress that contributes to the destruction of bones.
Horsetail - Equisetum arvense : The aerial parts of the sterile stem of this medicinal plant rich in silica are an excellent adjunct to other remineralising plants and allow nutrients, including calcium, to attach to bones and teeth.
Adaptogenic medicinal plants : By decreasing and repairing the physiological impact of stress on the body, these plants have the ability to increase the anabolic processes and thus the formation of new tissues while decreasing the destruction of bone mass. The majority of adaptogenic plants are best to be extracted in water as a long or short decoction.
Ashwagandha - Whitania somnifera : The roots of this adaptogenic plant
Ashwagandha
berries Whitania somnifera
Native to India and Ayurvedic medicine have the particularity to quickly improve the quality of sleep and decrease inflammation and pain in the body. Like any adaptogen they will increase anabolic processes and allow bone density to stabilize or even increase.
Cordyceps - Cordyceps sinensis : This parasitic fungus originally grew on insects. Today it is grown but still quite expensive. One of the greatest Chinese tonic, it has the ability to nourish the vital essence and thus prevent and cure diseases related to aging. As it feeds both Yin and Yang, it is suitable for everyone and can be used very safely. Combined with other great tonics like the reishi mushroom ( Ganoderma lucidum ) or the roots of astragalus ( Astragalus membranaceus ) or ginseng ( Panax quinquefolium ), its effectiveness will be even greater.
Thus, combined with healthy living habits, remineralising and adaptogenic plants are an effective support for preventing and stabilizing bone loss, and greatly improve the quality of life on many levels.
We all know that calcium is very important for the bones, but to properly assimilate it and not suffer from imbalance, it is important to associate it with magnesium. Without sufficient magnesium or excess calcium deposit can also affect bone density so make sure to read the following article on why your supplementation should include more magnesium than calcium.
References :
Osteoporosis: a Discussion , Jane Lyttleton published in the Journal of Chinese Medicine, 1990.
Yance, Donald, Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease , Healing Arts Press, 2013.
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