You probably know that a high-salt diet, common in affluent
countries in which people eat lots of fries, chips and other
processed foods, can lead to high blood pressure woes.
Now comes another high-salt problem: loss of calcium, with
resultant weakening of the bones.
The antidote: Eat lots of bananas and other high-potassium
fruits and vegetables.
That's the conclusion from a recent report in the Journal
of Clinical Endrocrinology & Metabolism. The researchers
put 160 post-menopausal women on a low-salt diet for several
weeks, and then switched them to a high-salt diet for four
weeks. During these four weeks, half of the group also
received a potassium supplement. After the four weeks, the
women were measured for calcium loss and for markers that
indicated bone loss.
The results showed that the subjects lost much more calcium
on the high-salt diet than on the low-salt diet. They also
had higher readings for the bone-loss marker.
Unless they were also taking a potassium supplement
(potassium citrate) while on the high-salt diet. In that
case, their calcium loss and bone marker loss were actually
less than on the low-salt diet. The potassium seemed to spare
them from the ravages of the high-salt diet.
The researchers noted that bananas and other fruits and
vegetables are an excellent source of the type of potassium
that worked so well in this study. Nutritionists have long
advised exercisers and sportspeople that potassium also helps
prevent muscle cramps and maintains the fluid balance in the
body.
To keep your bones strong and healthy:
1. Watch your salt intake. Try to keep it under the Daily
Value (DV) for sodium, which is 400 milligrams.
2. Increase your potassium consumption. Aim for the Daily
Value of 3,500 milligrams.
3. Be sure to get plenty of calcium and Vitamin D every day.
Good sources are low-fat dairy products and sunlight, liver,
tuna and egg yolks.
4. Try to get your potassium from foods rather than
vitamins/supplements. The foods will contain many other
healthful vitamins, minerals and micronutrients.
Some of the best potassium foods are bananas, peas, broccoli,
tomatoes, spinach, lima beans and potato skins.
(c) 2006 Dr. Reuven Bruner. All Rights Reserved.
For more information contact him at: POB 1903, Jerusalem,
91314, Israel; Tel: (02) 652-7684; Mobile: 052 2865-821; Fax:
(02) 652-7227; Email: FitnessDoctor@Bezeqint.net
