Herbs for a Better Bone Health
you consider the Modern present date
on dairy, meat, eggs, calcium-stealing sodas and salt; sparse in fruits and
vegetables (and exercise)—the epidemic of
osteoporosis isn’t that surprising.
Although doctors regularly recommend supplements for
calcium, but that too doesn't come without the increased risk of heart
attack and kidney stones. Rather than popping a pill it it better to base your
diet on foods that are rich source of calcium and other
Sometime back Women Fitness had covered an article on,
Top 10 to enhance your calcium reserves the focus in which was on ways
to promote calcium absorption like avoiding calcium supplement intake along with
a high fiber diet, taking the supplement after dinner, avoid excessive use of
antacid. and so on.
This time we focus on herbal management of bone health
green (Taraxacum officinale)- One cup of raw, chopped dandelion greens
contains about 100 mg of calcium. You can add fresh dandelion leaves to
salad. Vinegar makes them less bitter, though that bitterness stimulates
digestion. The good amount of calcium present in dandelion is necessary for
the growth of strong
bones. Dandelion is rich in antioxidants like vitamin C and luteolin
that protects the bone from age related damages, removes toxicity and free
radicals and weakening of bones.
(Urtica dioica)- It is a powerful storehouse of nutrients perfect for
the coldest and deepest part of winter. Stinging Nettles are rich in
calcium, magnesium, iron, B complex, C complex,
vitamins A, D, and K. Nettles are also rich in protein, cobalt, trace
minerals, potassium, zinc, copper and sulphur. They are also rich in
chlorophyll. According to some sources, one cup of infused nettles contains
300-500 mg of calcium. If prepared correctly, nettle tea is high enough in
calcium to be considered an aid in bone-building. The best way to make
nettle tea for its medicinal properties is to prepare it by infusion or by
simmering. Infusions significantly increase the nutrient value of the tea by
allowing more of the minerals to release into the liquid. To make Nettle
Infusion, measure 1 oz weight of dried nettles into a quart glass jar, pour
boiling water over and infuse at least 4 hours. Strain and store in the
refrigerator for a day or 2. Drink 2 cups a day.
Seed: It is a powerhouse of organic minerals, especially calcium, and
is an alkaline food that supports bone and general health. Whole sesame
seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter
cup of natural sesame seeds provides more calcium than a whole cup of milk.
A quarter cup of raw natural sesame seeds has 351 mg of calcium while one
cup of non-fat milk has 316.3 mg, and one cup of whole milk has only 291 mg
of calcium. Plus, they are alkaline whereas milk is acidic. Studies show
that the calcium levels are slightly higher when the seeds are toasted. For
example, one could get 27 percent of their daily value of calcium in one
ounce of whole sesame seeds, but 28 percent if the seeds are roasted.
Likewise, one ounce of hulled raw kernels will get give you 2 percent of
your daily value of calcium. That number doubles when the kernels are
(Avena sativa)- Oat straw may boost hormones that stimulate bone cell
growth and thus help prevent or treat osteoporosis, according to the
University of Maryland Medical Center, although it notes that research is
osteoporosis, bones gradually lose density and become weak and brittle,
making the individual susceptible to fractures. The condition is most common
in women after
menopause. It is rich in calcium and synergistic minerals and vitamins
needed for building bones. The primary chemical constituents of Oat Straw
includes saponins, flavonoids, starch, alkaloids (trigonelline, avenine),
steroids, calcium, iron, B vitamins, lysine, and methionine. To make hot
Tea: add 1 tsp. or 1 tea bag of straw to 1 cup of hot boiled water for 10-15
min. Add milk and sugar to taste.
Clover (Trifolium pratense): A research carried out in 2004 clearly
indicated red clover may help protect women's
from the bone-weakening effects of age and osteoporosis. The study shows
that women who took a red clover-derived dietary supplement containing
substances called isoflavones (Promensil) experienced significantly slower
bone loss in the spine compared with women who took a placebo. According to
article, Red Clover Shown to Improve Bone Mineral Density and Lower LDL
Cholesterol published in NaturalNews "Red clover isoflavones can slow
bone loss and boost bone mineral density in pre and perimenopausal women".
(Equisetum arvense)- This herb has been suggested as a treatment for
osteoporosis (thinning bone), because it contains silicon, a mineral needed
for bone health. However, only one study has examined horsetail for
osteoporosis. In that study, 122 Italian women took horsetail dry extract or
Osteosil calcium 270 mg twice daily (a horsetail/calcium combination used in
Italy for osteoporosis and fractures). Although both groups who took
horsetail experienced improved bone density, the study was poorly designed.
The silica that is found in horsetail also helps in healing bones, keeping
the arteries clean, and facilitating the absorption of calcium in the body.
Tea herb- It is rich in polyphenols, which provides higher bone mass and
density. This natural herb grants complete protection to your bones. A
certain component of
tea known as epigallocatechin (EGC), was found to heighten the activity
of enzymes that promote bone growth and help to strengthen bones. EGC was
also shown to help prevent bone deterioration by inhibiting certain cells
that weaken bones.
Click here, to learn more.
In order to maintain optimum calcium health, plan your diet with the regular
intake of calcium, vitamin-D, vitamin-K and silicon nutrients. This will help
you develop a strong and healthy skeleton. Aim for a balanced diet with
nutritious herbs, vegetables, fruits, dairy products and greens.
- WF Team
Dated 21 September 2011