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.
CALCIUM AND VITAMIN D
Calcium and vitamin D are essential nutrients for maintaining good bone health. Vitamin D promotes the absorption of calcium, contributing to the formation of a solid bone. It also supports muscle function, which improves balance and reduces the risk of falls that can cause fractures. Less than half of people aged 40 or older report taking calcium and vitamin D supplements.
Experts recommend that all Canadian adults take a vitamin D supplement (especially vitamin D3, or cholecalciferol) throughout the year. This is the type of vitamin D found in most supplements in Canada.
Healthy adults ages 19 to 50, including pregnant and lactating women, require 400 to 1000 IU daily
People over the age of 50 and young adults at high risk (osteoporosis, multiple fractures, or living with a vitamin D-inhibiting disease) are expected to consume between 800 and 2,000 IU per day.
AGE CALCIUM VITAMIN D
4 to 8 years
1,000 mg 600 IU
9 to 18 years 1,300 mg 600 IU
19 to 50 years 1,000 mg 400 - 1,000 IU
50 years old and + 1200 mg
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.
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.
Did you know that the 3 month injection contraceptive otherwise known as the depot shot or depo provers injection to prevent t pregnancy has a few side effects you have to know about if you have gone hrouh childbirth recently?
When a baby is conceived and as the child is growing inside the womb 30% of the mothers calcium supply goes to the formation of the skeletal of the baby, so if the mother is not consuming a diet including adequate amounts of vitamin D and calcium she stand s the risk of bone density loss which will be further detrimental if she receives the depot shot as form of preventing conception again as most people do not follow the breastfeeding as natural contraception.
Are doctors and nurses even aware that they need to inform women about the importance of calcium and vitamin d supplementation throughout both pregnancy and the breastfeeding and first few years of the child's life for strong and healthy bones and teeth?
Nobody ever shared this vital information with me so I decided to create awareness of the deficiency of vitamin d and lack of calcium specifically for women and children and in particular with people taking the depo provera 3 month injection for contraception as I'm not even using it as contraceptive but it was prescribed after diagnosis for uterine fibroids to stop severe bleeding.
The depo shot is also used for endotromesiosis so it is of importance to know exactly which synthetic drug you have been prescribed so you can research which side effects might apply to you as doctors do not always in the loop themselves.
Antitumoral Effects of D-Fraction from Grifola Frondosa (Maitake) Mushroom in Breast Cancer.
Grifola Frondosa also known as "maitake" is found growing on the bark of trees such as the oak tree. Maitake grows in clusters with an curly pattern formation so this fungus is also known as sheep's head because of its look similar to the head of a sheep. Grifola frondosa mushroom is rich in vitamin d, out of 100 gram of maitake you will get 280% vitamin D. Not only is maitake an excellent source of vitamin d which the body needs to absorb calcium for healthy bone structure but maitake mushroom extract has been reported to be a antitumor healing agent.
The following extract was taken from
https://www.ncbi.nlm.nih.gov/m/pubmed/27892708/
"D-Fraction is protein-bound β-1,6 and β-1,3 glucans (proteoglucan) extracted from the edible and medicinal mushroom Grifola frondosa (Maitake). The antitumoral effect of D-Fraction has long been exclusively attributed to their immunostimulatory capacity. However, in recent years increasing evidence showed that D-Fraction directly affects the viability of canine and human tumor cells, independent of the immune system. Previously, we have reported that D-Fraction modulates the expression of genes associated with cell proliferation, cell death, migration, invasion, and metastasis in MCF7 human breast cancer cells. Therefore, the purpose of the current study is to investigate if this modulation of gene expression by Maitake D-Fraction really modulates tumor progression. In the present work, we demonstrate for the first time that Maitake D-Fraction is able to act directly on mammary tumor cells, modulating different cellular processes involved in the development and progression of cancer. We demonstrate that D-Fraction decreases cell viability, increases cell adhesion, and reduces the migration and invasion of mammary tumor cells, generating a less aggressive cell behavior. In concordance with these results, we also demonstrate that D-Fraction decreases tumor burden and the number of lung metastases in a murine model of breast cancer."
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