At the moment, an estimated ten million Individuals undergo from osteoporosis, inflicting greater than 1,000,000 fractures, together with tons of of 1000’s of hip fractures, a typical motive individuals finish up in nursing properties. Many older ladies say they’d moderately be useless than break their hip and find yourself in a house.

Bone is a dwelling, “dynamic organ that’s consistently renewed via a course of of reworking and modeling” involving bone breakdown by cells that eat bone, known as osteoclasts, and bone formation by cells that construct bone, known as osteoblasts. Osteoporosis is brought on by an imbalance between bone loss and bone achieve, most frequently associated to hormonal adjustments that happen throughout menopause. Is there something we are able to do to assist tip the stability again in bone’s favor?

There are a variety of particular compounds in plant meals that look promising, however, as I talk about in my video Almonds for Osteoporosis, they’re primarily based on in vitro research the place researchers principally simply drip some plant compound like cranberry phytonutrients on bone cells in a petri dish and see a lift in bone-builder cells or a drop in bone-eater cells. However regardless of how a lot individuals like cranberry sauce, they’re not injecting it into their veins. For phytonutrients to achieve the bone, they first must get absorbed from the digestive tract into our bloodstream and make it previous the liver earlier than they’ll flow into to our skeleton. So, what we want is a so-called ex vivo examine, the place you’re taking individuals, feed them a meals—or not, draw their blood a couple of hours later, after which drip their blood onto bone cells to see if there’s any distinction.

Usually, I’m not impressed with research funded by advertising boards that pay for research just like the one which discovered that consuming almonds improved biking distance and athletic efficiency—in comparison with cookies. However the examine I talk about in my video talked about above was good, not surprisingly, given it was carried out within the world-famous lab of Dr. David Jenkins. There was a inhabitants examine that advised that consuming almonds may defend towards osteoporosis. Researchers may have merely dripped some almond extract on bone cells, however that’s not testing the entire meals. As an alternative bone cells could possibly be handled with the blood obtained from donors who had been fed the entire meals to straight check the results of those meals on the mobile degree.

So, researchers uncovered human osteoclasts, the bone-eating cells, to blood obtained earlier than and 4 hours after consuming a handful of almonds. However, wait. If you happen to ate a handful of almonds each day, wouldn’t you achieve weight? That’s virtually 200 energy a day. Girls in a single examine added to their common weight loss program a handful of almonds—like 35 nuts—as a mid-morning snack and had been instructed to eat as a lot as they needed for lunch and dinner that day. What occurred? They ate much less. In reality, they ate a lot much less, they canceled out the nut energy. Within the examine, the individuals all had the identical breakfast after which zero, 173, or 259 energy’ value of almonds as a snack, earlier than consuming as a lot lunch and dinner as they needed. The nuts seemed to be so satiating that the topics ate much less for lunch or dinner such that, on the finish of the day, there was no important distinction in complete caloric consumption amongst any of the three teams. A part of the rationale we don’t have a tendency to realize weight when including nuts to our weight loss program could also be as a result of we find yourself flushing practically one third of the energy down the bathroom as a result of we simply don’t chew effectively sufficient. For this reason we predict there’s a lot much less fats in our bloodstream after consuming complete almonds in comparison with the identical quantity of almond oil taken out of an identical quantity of nuts.

Again to the examine: So, researchers needed to see if they might suppress the exercise of the cells that eat away our bones. What did they discover? Blood “serum obtained following the consumption of an almond meal inhibits human osteoclast formation, operate, and gene expression…[providing] direct proof to help the affiliation between common almond consumption and a decreased threat of growing osteoporosis.” The researchers additionally tried earlier than and after consuming different meals, together with rice and potatoes, to verify there wasn’t just a few impact of consuming basically. However, no: The protecting impact did seem particular to the almonds.

What about dairy merchandise? See my Is Milk Good for Our Bones? video.

And what about calcium dietary supplements? Try Are Calcium Dietary supplements Secure? and Are Calcium Dietary supplements Efficient?.

Shocked by the dearth of weight achieve from consuming all these nuts? You received’t be after watching Nuts and Weight problems: The Weight of Proof. And in case you suppose that’s stunning, Pistachio Nut for Erectile Dysfunction will actually shock you.

Wish to be taught extra about ingenious ex vivo research? See:

One doable mechanism for why nuts could also be so wholesome for our bones will be present in my video Phytates for the Prevention of Osteoporosis. What concerning the energy of prunes? See Prunes for Osteoporosis.

In well being,
Michael Greger, M.D.

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