Iron Rich Foods And Osteoporosis

Women are being urged by doctors, dietitians and healthExperts to take more iron rich foods and postmenopausal women are being told to take additional calcium as it weakens the bones. Yet, many of the same doctors and dietitians are recommending low iron foods, while neglecting the most important affects of the nutrient – that it can reduce the risk of osteoporosis in postmenopausal women.

Studies have found that women who eat more than 18 milligrams of iron from dietary sources, particularly those found in animal products, are much more likely to have lost too much bone density, called osteoporosis, than women who ate less. Taking more iron has been found to alleviate some of the symptoms of osteoporosis, but food sources of iron are not the only way to get the nutrient. There is strong evidence that postmenopausal women can benefit from eating increases in dietary vitamin C, which studies have found to reduce the risk of osteoporosis, and perhaps other health problems.

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Postmenopausal women who increase their vitamin C consumption, particularly during the transformation of their bodies, tend to have less bone density loss than women who consume the least or none at all. Women who eat more vitamin C may also experience a decrease in menstrual bleeding, relief from symptoms such as migraine, and better perception of the severity of the cold and flu.

Forms of Iron

The body has the ability to absorb the full spectrum of available forms of iron, including heme, non-heme and cereal/figurine. The difference between heme and non-heme iron is matters of importance to absorption and this difference has to be taken into account if the body is going to have a beneficial iron balance.

With heme iron, only about 10 percent of iron is absorbed, whereas non-heme iron supplements have about 30 percent. Besides absorption, heme iron is the most easily absorbed form of iron. This is because heme iron is primarily found in foods of animal origin, such as meat and fish, whereas grains and legumes are rich in non-heme iron.

Eating too much heme iron has been shown to deplete your body of this nutrient, while eating too little heme iron interferes with the absorption of other nutrients.

Cereal/Hemp Nutrition

Cereal/Hemp seeds are 8 to 11 percent protein by weight, and high in essential fatty acids. They are one of the best plant sources of protein. AsEnhancer(TM) discontinues degradation and slows down the aging process, using phytonutrients and phytosterols.


Enzymes help break down food and aid in digestion. The American Dietetic Association recommends eating three or more servings of fruits and vegetables daily. Enzymes also help your body to retain other nutrients, such as vitamins C and E and glutathione.


Fiber is found in foods like whole grains, vegetables and legumes. Fiber is key in helping your gut absorb minerals like calcium, zinc and iron. Whole grains are also rich in phytonutrients, antioxidants and phyto-estrogens which are part of the program that can help to reduce the risk of heart disease, diabetes, high blood pressure and certain cancers.

Linking diet and osteoporosis

Because diet plays such an important role in gaining and maintaining healthy bones, it is important to note the importance of mineral intake. Choosing low calcium intake foods, by avoiding high calcium intake foods, is an easy way to get started on a diet for the prevention of osteoporosis. Some of the symptoms of osteoporosis include: bone pain, a feeling that your bones might give in, and numbness.

Foods that are especially high in calcium include dairy products such as cheese, milk, and yogurt, as well as dry beans like lima, navy and pinto beans. Almonds and sesame seeds are also high in calcium. For safe dietary supplementation, take one to two tablets of 250 mg calcium with one glass (8 ounces) of non-fat milk every day.

Flax seeds are also a good source of omega-3 fatty acids which are essential in preventing bone loss. As with the case of calcium, take a low calcium intake diet and include sufficient amounts of vitamin D in your diet.

Non-dairy sources of calcium include fortified breakfast cereals, contributory sources of cheese, butter and egg yolks. Harmful animal products like high-fat dairy, chocolate and ice cream are not helpful to bone health.

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