Improve Bone Health With Organic Food

Research shows that a dietary pattern with high intake of fruit, vegetables, low-fat dairy, whole grains, poultry and fish is associated with bone health. A diet rich in calcium and vitamin D can help prevent osteoporosis.

Black, pinto and kidney beans are a good source of calcium. Add them to soups, stews and salads. Try adding pistachios and other nuts to your diet as well for their bone-building benefits.

Protein

Protein is one of the macronutrients that are important for bone health. It improves calcium absorption and has a positive effect on bone density. Protein is found in meats, dairy products, eggs, processed soy, nuts and seeds. It is recommended to choose low-fat options.

Protein also provides the amino acid proline, which helps prevent osteoporosis by maintaining collagen levels. This is especially important in older adults.

It used to be thought that protein caused an acidification of the blood, resulting in calcium being leached out of bones to compensate for the lower pH. Recent research has shown that this is incorrect and that proteins are a key nutrient to support healthy bones throughout life.

Many fruits and vegetables contain vitamin D, which is essential for absorbing calcium. Try adding a daily dose of kale, spinach, broccoli, brussel sprouts, tomatoes and peppers to your diet to boost calcium intake. Leafy greens also provide a good source of magnesium, which works with calcium to strengthen and protect bones.

Calcium

The body needs calcium to support strong and healthy bones. Almost 99% of the calcium in the body is stored in the bones and teeth. It also plays a role in muscle movement and nerve transmission. Calcium is found in foods such as dairy, and it can also be obtained through dietary supplements.

The best source of calcium is from food. Dairy products are rich in calcium, as are leafy greens and some nuts and seeds. Calcium is also available in many fortified foods, including orange juice and cereals.

Calcium and Vitamin D are important nutrients for building strong bones, especially in childhood and young adulthood. However, consuming too much calcium can result in kidney stones and high blood levels of Calcium (hypercalcemia). Vitamin C is essential for calcium absorption, and it can be found in foods such as citrus fruits, tomatoes, and some vegetables. This nutrient also stimulates the production of bone-forming cells. The body needs Vitamin D for calcium absorption as well, and this nutrient can be obtained through fatty fish, milk and fortified juices, and supplements.

Vitamin D

Vitamin D supports healthy and strong bones by helping the body absorb calcium. It is often called the sunshine vitamin because our bodies can make it when exposed to sunlight. It also comes from certain foods such as fish, eggs, fortified milk and supplements.

Getting enough Vitamin D can help prevent osteoporosis and keep bones strong and less prone to fractures, especially as we age. Studies show that a diet rich in calcium and Vitamin D, along with exercise can help reduce the risk of fractures.

The best sources of calcium are dairy products, beans, leafy vegetables and some nuts and seeds. Vitamin D is naturally found in some foods, like fatty fish and eggs, but for most people it is recommended to get a majority of their vitamin D from their diets. Vitamin D is a fat-soluble vitamin that helps with normal growth and development of the teeth, bones and immune system, and may also offer some protection against cancer.

Magnesium

A nutrient that is essential for many biochemical processes, magnesium helps to assure strong and healthy bones. It activates calcitonin, a hormone that preserves bone and draws calcium out of soft tissues and the blood and deposits it in bones, thereby preventing some forms of arthritis and kidney stones. Magnesium also regulates parathyroid hormone, a chemical that inhibits bone breakdown and promotes new bone formation.

One study analyzing the bone health of 3765 people found that those in the top quintile of magnesium intake had a 27% lower risk of fractures. Moreover, a supplementation with magnesium (in the form of citrate, carbonate or oxide) was shown to be effective in increasing bone mineral density and decreasing fracture risk.

Taking magnesium at doses higher than 250mg can interfere with calcium absorption, so it is important to talk with a healthcare professional before you start taking it if you are already on a high-calcium diet. However, for most of us a high-calcium diet is not necessary to get the amount we need from food.

Frequently Asked Questions

What's the difference between organic foods and inorganic food?

Organic food is grown without the use of pesticides or chemical fertilizers, sewage effluent, radiation, or genetic modification. Organic farming practices are good for soil health, water quality, animal welfare, and the environment.

Inorganic food is grown with pesticides and chemical fertilizers. Irradiated foods are treated with radiation; genetically modified organisms (GMO) are created through biological engineering techniques.

The term "natural" is often used interchangeably with "organic." But natural does not necessarily imply organic. Natural products can also be labeled with synthetic ingredients.

Organic produce is more nutritious than traditional produce due to the fact that it contains less harmful chemicals and pesticides. Organic farmers do not use pesticides, artificial fertilizers, hormones, anti-biotics, and other harmful chemicals.

What are organic foods?

Organic produce is produced without synthetic fertilizers or pesticides. There is no use of growth hormones and no animal testing. These crops are allowed to grow naturally, so farmers do not use chemicals to prevent weeds or pests.

Organic farming methods also help to preserve soil quality, reduce erosion, and conserve water resources. Organics contain more nutrients than regular food and are therefore better for our overall health. Organic products are more nutritious than conventionally grown foods and have lower calories and fiber.

Is organic a guarantee that the product is pesticide-free

Organic food does not contain pesticides or chemicals and is therefore chemical-free. This means organic food is free from pesticides and fertilizers.

Because organic produce is free of harmful additives, it also has more nutrients than conventionally grown foods.

The USDA National Organic Program (NOP), requires that farmers follow strict guidelines when growing organic crops.

These guidelines include soil preparation, crop rotating, pest control and water conservation.

Organic farming methods also benefit wildlife and natural environments.

Why should I choose organic?

There have been many health problems linked to conventional farming, including allergies, asthma, diabetes, obesity, cancer, birth defects and hormone imbalances. Make healthy food choices.

The Environmental Working Group (EWG) offers the following tips on how to pick "cleaner" food:

As much as possible, purchase organic fruits or vegetables

USDA organic labels for meat, poultry eggs, milk and cheese as well butter and honey are recommended.

Avoid processed foods labelled "natural"/ "no additives."

Make sure you read through all the ingredients. If an ingredient isn’t listed, it might be added during processing.

Choose fresh meats over frozen or canned ones. Cans and frozen foods are often less nutritious than fresh meats, such as high fructose corn syrup.

What are organic products that can be used on the skin?

Organic skincare products do not contain synthetic chemicals like parabens,phthalates, mineral oils, petroleum jelly or petrolatum.

Organic skincare products don't contain artificial colours or fragrances.

They are also formulated to help maintain healthy skin, prevent premature aging, promote healing after injury, and support overall well-being.

Here are some common terms you might encounter when searching for organic products

• Paraben Free: These are chemicals that keep certain cosmetic products stable. However, they can be toxic if used in large quantities.
• Fragrance-Free: The product is free of essential oils or fragrances.
• Cruelty-Free - No animals were harmed during the manufacturing process.
• Natural Ingredients – The ingredient is naturally derived either from a plant or an animal.
• Vegan/Vegetarian: The ingredients can be either vegetarian or vegan.
• Gluten-Free - This means that gluten has been removed from the formulation.
• Non-Toxic - The product doesn't contain toxins, carcinogens, or other dangerous compounds that could harm your health.
• Biodegradable - the product will break down into harmless components when discarded.
• Pesticide-Free: No pesticides used during growing or harvesting.
• GMO-Free refers to the fact that no ingredients in the product contain genetically modified organisms.
• Certified Organic is a certification that the ingredients of the recipe were grown using sustainable methods.

Statistics

• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
• To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)
• Once certified by the USDA, it can fall into one of four categories: "100 percent organic", "organic," "made with organic ingredients," or "made with less than 70 percent organic ingredients. (en.wikipedia.org)

External Links

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• eCFR -: Home

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• Organic food and impact on human health: Assessing the status quo and prospects of research - ScienceDirect


• Technical Note: Simultaneous vitamin and carotenoid analysis of milk from total mixed-ration-fed cows is optimized for xanthophyll detection. ScienceDirect

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• USDA

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• Evaluation of the micronutrient composition of plant foods produced by organic and conventional agricultural methods - PubMed


• PubMed: Comparison of the total phenolic, ascorbic acid and freeze-dried strawberry, marionberry, and corn grown with conventional, organic, sustainable agricultural practices.

How To

What you should know about organic food

Organic foods are made from animals and plants without pesticides or chemical fertilizers. They can be produced without the use of genetic engineering or ionizing radiation. No artificial colourings, flavour enhancers, preservatives, or colourings must be used in the food. It must not contain genetically modified organisms (GMOs).

The term "organic", as it is commonly known, was first used by Justus von Loig in 1845. He coined the phrase "organisch", which means life-giving, to describe manure's properties. The term organic is often associated with food production. Organic is a product that contains only naturally occurring substances, such a proteins, fats, or minerals.

The consumption of organic foods has risen dramatically in the past decades. According to statistics, approximately 50% of the world’s population consumes at minimum one organic product each day. This figure is on the rise and it is predicted to grow to 70%, 88%, and 90% in 2020.

There are many reasons that organic products are chosen by consumers. Organic produce can be preferred for its taste; others prefer them for being healthier. Some people believe organic farming to be more environmentally friendly. However, there are also ethical concerns regarding the treatment of farm workers and animals, which is why some consumers opt for non-organic products.

Organic food tends to be more expensive that conventional foods, but prices can vary depending upon the country or region. There are different factors influencing the price of organic food. The availability of suitable land for organic agriculture is one factor. The cost of inputs and labor required for organic cultivation is another factor. Other factors include transportation costs, marketing costs, and taxes. The average price of organic food in Europe is 10% less than regular.

These are the main differences in organic and conventional food.

• Organic produce is free of chemicals, hormones, antibiotics, synthetic fertilizers, and growth regulators.
• Organic livestock are fed grasses, grains and legumes rather than corn or soybean meals.
• Organic milk comes only from cows who are fed hay and pasture grasses all-naturally.
• All raw materials used for organic manufacturing are certified organic.
• Organic fruits, vegetables and their processing stages are free from pesticides and harmful chemicals.
• Organic meat, poultry, and seafood are free from radiation.
• Raw nuts and seeds are soaked before use.
• Organic cooking is only allowed to use healthy oils.
• Organic eggs have been laid by hens and given access to outdoor areas.
• Honey is extracted using traditional methods by bees.
• Organic chocolate contains beans and sugar from organically grown and processed cacao.
• Organic wines are produced without the use of chemical additives.
• Organic tea leaves are made from hand-picked plants.
• Organic cotton can't be treated with any pesticide or herbicide.
• Organic cereals and flours contain no preservatives, artificial colours, or flavours.
• All natural shampoos and soaps are free from harsh chemicals.
• All-natural cosmetics can be used safely on your skin.
• All natural cleaning products are biodegradable, eco-friendly, and non-toxic.
• All natural body care products can be used safely and are dermatologically tested.
• All-natural personal care products are non-fragranced and safe for babies.
• All-natural baby formula doesn't contain bovine serum or animal rennet.

Resources:

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