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Everybody knows that calcium and phosphorus are important for bones.
It’s obvious, because these two elements make up about
80-90% of bone.9 The need for protein in normal bone is also
well known.75-78 But other minerals, including magnesium,
zinc, boron, iron, fluoride, and copper are also necessary
for normal bone, as are vitamins A, C, D, and K.9
The importance of essential fatty acids (EFAs) in the mineralization
of bone and in the prevention of bone mineral loss that leads
to osteoporosis is beginning to get more attention.
It is becoming more and more
well known that EFAs play important general roles in all
cell membranes, and in all tissues, glands, and organs. A comprehensive basic understanding of the
involvement of fats in health and disease, and of the damage
done to EFAs by processing is found in the book Fats
That Heal Fats That Kill by Udo Erasmus20.
The topic is too large to cover here.
Certain kinds of fats are necessary for every cell, tissue,
gland, and organ in the body. Yet we live in a time where fats
are maligned and avoided. Because this misunderstanding of
the importance of the right kinds of fat in the diet, we call
a diet emphasizing the fats essential to health the Right
Fat Diet®.
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Research going back to 1985
shows that children with cystic fibrosis are underweight,
and have delayed bone development as well as later puberty.
These
effects are thought to be due to malabsorption of nutrients
including vitamins, minerals,
and EFAs. 1
Research in 1990 on dietary recommendations to prevent coronary
heart disease indicates that excessive protein intake can
increase renal disease and osteoporosis. 2
A review article in 1997 points
out that EFA-deficient animals develop severe osteoporosis, coupled with increased renal
and arterial calcification. This picture is similar to that
seen in the elderly, where loss of bone calcium is associated
with calcification of soft tissues, especially arteries and
kidneys. 3
The same review article points out that EFAs have been
shown to increase calcium absorption from the gut. They
do so in part by enhancing the effects of vitamin D. The
article goes on to say that EFAs reduce urinary calcium
excretion, increase calcium deposition in bone, improve
bone strength, and enhance the synthesis of bone collagen.
These benefits of EFAs are associated with one other benefit,
namely, that there is reduced soft tissue calcification
when EFAs are adequately present.

In
1998, research found that women (mean age: 79.5 years)
with low calcium intake benefited more from calcium supplementation
if the EFA derivatives GLA and EPA were given at the same
time than they did when EFA derivatives were not given.
4
In 1999, a study carried out on rats showed that the EFA
derivatives GLA and EPA alone and estrogen alone increased
bone density in ovariectomized animals. EFAs enhanced the
effects of estrogen when they were used together. 5
A review of essential fatty acids and osteoporosis published
in 2000 summarizes the research. 6

A research study in 2000 found
that patients with higher levels of the omega-6 EFA in their
body showed more periodontal disease than controls. The same study found that those
with higher levels of omega-3 EFA in their body showed less
periodontal disease than controls. 7
This research is of great interest. The intake of omega-6
fatty acids has doubled in Europe, America, and other affluent
populations over the past 100 years, due to increased use
of omega-6 rich oils such as safflower (Diestel) and corn (Mais)
oils in food preparation.21-23 On the other hand, omega-3 intake
has been reduced to less than 20% of what people got 150
years ago.21-23 This is mainly due to the fact that omega-3
fatty acids are present in fewer seeds, nuts, and animals,
and that omega-3 fatty acids are five times more sensitive
to destruction than are equivalent omega-6 fatty acids. 8
Another review on nutrition
and bone health published
in 2000 reviews the requirements for normal bone metabolism,
and suggests that caffeine, and alcohol may negatively
affect bone health, and that phytoestrogens may positively
impact bone health.9
Another review points out that high blood pressure is
associated with increased osteoporosis, kidney stones,
and calcium excretion.10 EFAs, especially omega-3, can lower
high blood pressure quite effectively. 24-28
A study published in 2001
says: “Polyunsaturated
fatty acids, especially of the omega-3 series, have a beneficial
effect in treatment of osteoporosis in the elderly. The
mechanism by which they help is hypothesized to involve
modulation by omega-3 of calcium and sodium/potassium ATPase. 11
A study in 2001 suggests that bone mineral mass and bone
mineral density is governed 60-70% by hereditary factors,
and suggests that optimization of nutrition and lifestyle
remains an attractive strategy for reducing fracture risk. 12
Also in 2001, a review suggests
that hormonal factors, nutrition, and mechanical usage determine the magnitude
of bone mineral loss. 13
One other study in 2001 suggests that unbalanced diets
to lower cholesterol levels are a risk factor for postmenopausal
osteoporosis and forearm fractures. 14
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It has been known for some time that a high protein diet leads
to mineral loss through the urine, and that this is a factor
in the development of osteoporosis. 29-32 It
is one of the reasons why Inuit (Eskimos) have a high rate
of osteoporosis on their high fat, high protein diet. 33
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It has also been shown that weight-bearing exercise will increase
bone mass and density even in people over 80 years old, negating
the widespread belief that after age 25, the bone remodeling
process moves into a slight negative balance, resulting in
gradual loss of structural continuity and strength.13
The finding dramatically shows the importance of weight-bearing
activity to bone integrity that astronauts in zero gravity
lose up to 15% of their bone minerals during extended space
journeys. When they return to earth, weight-bearing exercise
is used to rebuild the bones. 34-45
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Several studies have shown that phytoestrogen-rich foods
are associated with decreased bone loss. 5,15-19 Most
of these studies have used soybean products.
Flax is a second source of phytoestrogens. Its phytoestrogens
are as good or better than those found in soybeans. The
phytoestrogens in flax, called lignans, have additional
benefits in that they also have anti-viral, anti-fungal,
anti-bacterial, anti-cancer benefits, as well as anti-diabetic,
anti-cholesterol, anti-inflammatory, and anti-lupus properties. 46-74
Note: A rich source of lignans is Wholesome
Fast Food Blend. Beyond Greens is a ‘green’ product rich
in lignans.
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