カルシウムは人体の2%を占め、全カルシウムの99%は骨と歯に使われている。

明らかにカルシウムは重要な栄養素。でも実は他にも19種の栄養素が必要。レンガの壁に例えると、カルシウムはレンガで、その他19種の栄養素はモルタル。モルタルがなければ壁にならない。

お試しあれ

・ 筋骨に負荷がかかる運動を毎日30分する

  歩行、ジョギング、サッカーなど（自転車や水泳は効果が低い）

・ アルカリ性食品を採る

   野菜（ほうれん草、ゴボウ、サツマイモ、ニンジン、里芋等）、果物（メロン等）、海藻（ひじき、ワカメ、昆布等）、キノコ、干し椎茸、大豆など

乳製品 （乳糖不耐性の問題がある） 以外のカルシウム

• Whole-wheat products
• Vegetables from the Brassica family such as broccoli, kale, cabbage, bok choy
• Dark leafy greens such as collards, kale, turnip greens, dandelion greens, mustard greens, beet greens
• Canned fish and crustaceans with bones such as sardines, pink salmon, shrimp
• Beans and legumes such as edamame, tofu, tempeh, black-eyed peas, black beans, dried beans
• Okra
• Nuts and seeds such as almonds, sesame seeds
• Mineral water
• Herbal teas and infusions such as oatstraw, nettle, red clover

ビタミン D
• Fatty fish such as salmon, tuna, mackerel
• Organ meats such as beef, pork, lamb liver
• Eggs (research has found that eggs from free-range hens contain more vitamin D)

ビタミン K
• Dark leafy greens such as kale, collard greens, spinach
• Cruciferous vegetables such as Brussels sprouts, broccoli, cauliflower
• Eggs
• Fish such as shrimp, mackerel, herring
• Meat such as beef, chicken breast (free-range meat contains more nutrients)

マグネシウム
• Nuts such as almonds, cashews, pistachios
• Fruits or vegetables such as bananas, dried apricots, avocado, carrots, spinach, Swiss chard
• Beans and seeds
• Whole grains

How to Build Better Bones

By Susan Brown 

January/February 2015