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Bone-building holiday foods

Bone-building holiday foods abound. Holiday tables will be set with all kinds of food that can be beneficial to your joint health. Keeping in mind that overindulgence in any food is not wise, here are a few traditional dishes that may benefit you.

Not Such a Shrimp: They are tasty and convenient, and one of the few major dietary sources of bone-building vitamin D. Just 3 oz. provides about 30% of the recommended daily amount — more than a cup of fortified milk. Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.

Oh So Sweet Potatoes: We are talking about the actual vegetable here, not the gooey, yummy concoction laced with brown sugar and topped with marshmallows and pecans! These tropical root vegetables are not technically related to white baking potatoes. A rich source of vitamin C, folate, vitamin B6 and dietary fiber, sweet potatoes are a nutritional powerhouse and are great bone-building holiday foods.

Say Cheese, Please: Hard or soft, fresh or ripened, cheese in all its variety is an excellent source of calcium for bones and protein for muscles and other joint-supporting tissues. Depending on type, cheeses (especially hard varieties such as cheddar and Colby) are also a good source of vitamin B6 and folate. The sheer abundance of cheeses makes it easy to get more in your diet. Slice hard cheeses onto crackers or spread soft cheeses such as cottage cheese or Brie onto fruits or vegetables.

Catch the Gingerbread Man: Centuries before there was pain medication, there was ginger. Ginger helps calm an upset belly and treat motion sickness. Because of its anti-inflammatory properties, ginger is also a natural pain remedy for osteoarthritis. (If you are taking blood thinners, avoid ginger because it thins the blood.)

For more information on this subject, call The Zehr Center for Orthopaedics at 239-596-0100 or visit www.zehrcenter.comThe information contained herein is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments, or treatments. The information should NOT be used in place of a visit with your healthcare provider, nor should you disregard the advice of your health care provider because of any information you read on this topic. 

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