Sunday Territorian 1 Mar 2015
Sunday Territorian; NewspaperNT
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Community newspapers -- Northern Territory -- Darwin.; Australian newspapers -- Northern Territory -- Darwin.
Nationwide News Pty. Limited
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Nationwide News Pty. Limited
22 LIFESTYLE SUNDAY MARCH 1 2015 NTNE01Z01MA - V1 TELE01Z01BS - V1 b+s 04 nutrition T he Australian Health Survey released last year revealed that most women and older men in this country dont have enough calcium in their diets. As you age, the bodys ability to absorb this all-important mineral decreases, making it vital to umm, bone up on it. Equally, you dont want to lose the calcium youre ingesting. Youve no doubt heard that vitamin D helps the absorption of calcium, but calcium has more friends (and foes) than that. Here are some of the lesserknown nutrients and foods that can impact your calcium levels. enjoy prunes and raisins Both of these fruits contain a good amount of calcium, but thats not only why theyre appearing on this list. Theyre also great sources of boron. This mineral helps to prevent the body from losing calcium through urine by maximising the activity of oestrogen and vitamin D in bones. This means that without enough boron, youre literally flushing calcium down the toilet. Boron works by stimulating the body to produce more oestrogen, which is good news for those who are going through menopause. Decreased oestrogen levels during this time of life triggers increased activity of osteoclasts the cells that have been shown to break down bone. Other sources of boron: Its widely found in fruit, vegetables, legumes and nuts, particularly almonds, apples, oranges and cherries. Theres currently no RDI for boron, but if you eat the daily recommended two serves of fruit and five serves of veg, youll be covered. feast on avocado The flesh of this nutritious fruit is rich in magnesium, which is the key to the bodys proper assimilation and use of calcium, according to Dr Carolyn Dean, medical director of the US Nutritional Magnesium Association. She adds: If we consume too much calcium without sufficient magnesium, the excess calcium isnt utilised correctly and may actually become toxic, causing calcification of the arteries, leading to heart attack and cardiovascular disease. Other sources of magnesium: Oily fish, leafy greens, oats, wholegrains, almonds and dark chocolate are also rich in this important mineral. The recommended daily intake of magnesium is 320mg/day for women aged 30-50. This minerals importance in maintaining long-term health is well known and most of us rely on dairy as our main source. However, there are many foods that can help (or hinder) your calcium fix. By Jennie Smiedt Lauren McGuckin, an accredited practising dietitian and Dietitians Association of Australia spokesperson, advises spreading this amount across the day via an oat-based breakfast, a handful of almonds, a salmon and avocado sandwich on multigrain, a banana, and a cup of spinach in a salad. 1.2 mil THe numBer of AuSTrAliAnS wHo Are currenTly AffecTed By oSTeoporoSiS. eat less bran and beans Both of these fibrous foods are rich in phytic acid and oxalic acid, which bind to calcium and can inhibit its absorption. The acids are also found in spinach, Swiss chard, beets, rhubarb, berries, beans, wheat bran, seeds and grains. surprising ways to boost your calcium levels 3 mil THe predicTed numBer of AuSSieS wHo will HAve oSTeoporoSiS By 2021. body+soul www.bodyandsoul.com.au body+soul