Healthy Bones Healthy Body: A Recipe
Food For Your Bones
Researchers, working out of the Columbia University Medical centre, have made a discovery that sheds a new light on those old bones. The team demonstrated that the skeleton is in fact an endocrine organ and that this organ helps control our metabolism and our weight. This means that our skeleton is a determinant of the development of type 2 diabetes.
The study was published in the August 10 issue of Cell and shows that the bone cells release a hormone that is called osteocalcin. Osteocalcin controls the regulation of blood sugar (glucose) and fat deposition through synergistic mechanisms previously that had not been previously recognized.
An increase in insulin secretion is, normally, accompanied by a decrease in insulin sensitivity.
The role that osteocalcin plays is to increase both the secretion and sensitivity of insulin, and it also boosts the number of insulin-producing cells and reducing stores of fat.
Knowledge is power and as research uncovers how our bodies function, we can improve our knowledge of how best to feed ourselves, so that we can enjoy good health and good food.
So what foods can I prepare that feed my bones? Calcium is vital. If you do not like diary or are lactose intolerant, there are many options. The following is a list of foods that are good sources of calcium:
Food and Amount - Calcium in Milligrams
- yogurt, plain, non-fat, 1 cup - 450
- sardines w/bones, 3 oz. - 370
- yogurt, fruit flavored, 1 cup - 300
- milk, 1 cup - 300
- Swiss cheese, 1 oz. - 270
- salmon, with bones, 3 oz. - 225
- collard greens, 1 cup - 225
- cheddar cheese, 1 oz. - 205
- turnip greens, cooked, 1 cup - 200
- oatmeal, fortified, 1 packet - 165
- orange juice, calcium fortified, 1/2 cup - 150
- tofu, 2 oz. - 115
- kale, cooked, 1 cup - 95
- ice cream or ice milk, 1/2 cup - 87
- white beans, canned, 1/2 cup - 80
- cottage cheese, 1/2 cup - 75
- soybeans, cooked, 1/2 cup - 65
- almonds, 1 oz. - 70
- broccoli, cooked, 1 cup - 70
- soybeans, cooked, 1/2 cup - 65
This meal takes little time to prepare and will help you get the calcium that you bones require. Calcium is not the only food your bones need and we will look at what else they need and how to cook them in future hubs. Remember feed your bones.
Recipe: Tofu stir fry
1 cup broccoli, finely chopped
2 oz tofu, diced
1 oz almonds
1 cup kale finely chopped
1 sweet onion diced (optional)
Black pepper to taste
Favourite hot sauce (optional)
Add olive oil to wok or frying pan.
Add onions, broccoli, and tofu cook 3-4 minutes
Add kale cook 2-3 minutes
Add almonds stir, take off heat and
Sprinkle sea salt over ingredients.
Stir and serve, add black pepper and hot sauce if desired.
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