Instructions: More than ever before people are looking for solutions to their health issues rather than just simply using drugs to mask their symptoms. People, especially those with diabetes, are recognizing that the foods they eat are definitely a factor in their well being. In looking beyond what we already know is true - eating a low fat, high fiber diet helps control weight, diabetes and a host of other health problems - what are the foods that will keep our bones strong?

We all know that dairy foods will provide ample amounts of calcium. Drinking your milk and eating your yogurt will certainly provide calcium. However, many people are not aware that plant foods do a nice job of providing calcium, while also contributing fiber and many vitamins and minerals. So just exactly what are those foods? Just turn east to Asian countries, and you will find a host of calcium rich foods. You dont need to travel to get them either; just go to your local market for calcium rich bok choy, napa cabbage, even sesame seeds. The Southern part of the US is also on track with its consumption of collard greens, kale, turnip greens, dandelion greens and mustard greens. And who doesnt like broccoli? Well, maybe a former US president doesnt, but you should; it contains 103 mg of calcium per 100 grams of the stuff!

Other good sources of calcium include almonds (234 mg per 100 grams), filberts (209 mg per 100 grams), and spinach (93 mg per 100 grams). Every food mentioned so far contains not only calcium, but also fiber. Fiber is very important for helping you to maintain proper weight, which in turn will help your keep your diabetes in control.

Calcium Absorption
Getting calcium does not mean just eating something that contains calcium. We must digest, absorb, and utilize the calcium that is in particular foodstuff while maintaining overall mineral balance. The calcium connection is a very complex one. A great many vitamins, minerals, enzymes and lifestyle factors interact with calcium in the body. Some the factors that will assist in maintaining proper levels of calcium in the body are:

Vitamin D: When vitamin D is present in sufficient quantities, calcium is absorbed throughout a great length of the intestine. Insufficient quantities of Vitamin D will result in a lessening of the overall area of the intestine that will absorb calcium.

Calcium Phosphorus Ratio: A dietary ratio of one part calcium to one part phosphorous promotes the highest level of calcium absorption. A higher ratio of phosphorous to calcium literally drains calcium from bones and teeth. Watch it on the soft drinks; these drinks can have ratios in excess of thirty parts phosphorous to one part calcium.

Exercise: Yet one more great reason to get moving! Stressing the bones via muscular exertion causes increased bone density by raising calcium levels within the bones. People who get little or no exercise experience a loss of bone calcium at a rate of 0.5% of total stores per month.

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