October 25, 2001

Prairie Fare: Got Bones?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

As long as we’re not wearing a cast and using crutches, most of us take our bones for granted. Bones aren’t made of stone. They’re constantly being remodeled, and our eating habits and other lifestyle practices play a major role in the health of our skeletal structure.

According to the National Osteoporosis Foundation, about 18 million Americans have low bone density and 10 million have osteoporosis, a condition of weakened, porous bones. Osteoporosis results in about 1.5 million fractures yearly, and the annual cost is between $10 billion and $15 billion. A woman’s hip fracture risk is considered greater than her combined chances of getting breast cancer, ovarian cancer or uterine cancer. Take this short quiz to see how much you know about your bones:

1. What percentage of those affected by osteoporosis are men?

1. 0 percent
2. 5 percent
3. 10 percent
4. 15 percent
5. 20 percent

2. Which of the following are considered risk factors for osteoporosis?

1. Cigarette smoking
2. Being older
3. Having a small, thin frame
4. Being of Caucasian, Asian, African-American or Latino descent
5. All of these are risk factors

3. What is the calcium recommendation for 19- to 51-year-old adults?

1. 300 milligrams
2. 600 milligrams
3. 800 milligrams
4. 1000 milligrams
5. 1300 milligrams

4. What is the calcium recommendation for children ages 9 to 18?

1. 300 milligrams
2. 600 milligrams
3. 800 milligrams
4. 1000 milligrams
5. 1300 milligrams

5. How many milligrams of calcium does a cup of milk contain?

1. 25 milligrams
2. 100 milligrams
3. 200 milligrams
4. 300 milligrams
5. 1000 milligrams

6. Bonus question: List five nutrients that are needed for maintaining strong bones.

How did you do? The answers to the quiz are: 1. e; 2. e; 3. d; 4. e; 5. d; 6. correct answers include calcium, vitamin D, vitamin C, vitamin K, magnesium and potassium.

Maintaining strong bones requires adequate calcium to build and maintain bones. Good sources of calcium include yogurt, milk, cheese, tofu, navy beans, spinach and many other foods. Vitamin D from fortified milk and multivitamins helps the body absorb and deposit calcium into bones. To some extent our bodies can produce vitamin D through of sun exposure, but in northern climates it’s not as reliable a source.

Vitamin C from foods like citrus fruits, broccoli, strawberries and cantaloupe helps in the production of collagen to hold bones together. Vitamin K from leafy greens activates a protein needed for bone strength. Magnesium from nuts, avocados, bananas, dried beans and peanut butter helps in bone formation. Potassium from apricots, bananas, dried beans, orange juice and potatoes helps the body retain calcium.

Bottom line? Eat a wide variety of foods for bone health and overall health. Get some weight-bearing exercise like walking to keep your bones strong, too. For more information about calcium, contact your local office of the NDSU Extension Service or visit the Web site of the National Osteoporosis Foundation ( http://www.nof.org/ )

Here’s an easy recipe that makes a refreshing snack or breakfast shake.

Peach Smoothie

2 cups peeled, cubed peaches (or use juice-packed canned peaches)
1 cup skim milk
1 tablespoon sugar
1/2 cup fresh blueberries (or substitute strawberries or raspberries)
1 teaspoon vanilla or almond extract
6-8 ice cubes

Combine all ingredients in a blender and blend until smooth. Makes four servings. Each serving contains 75 calories, less than 1 gram fat, 2 grams fiber and about 10 percent of the daily recommendation for calcium.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu