Our bodies require many nutrients working together for good bone health. Key nutrients include; magnesium, phosphorus, copper, zinc, manganese, folic acid, vitamins B6 C, D, and K. In addition protein is necessary to build collagen and healthy fats for Vitamin D absorption plus protection from bone destroying free radicals.
[box type=”tick”]Tip: Most easily absorbed source of Vitamin D comes from the sun – just need 30 minutes every day (without sunscreen to allow absorption).[/box]
Bones are composed of 65% calcium phosphate salts for hardness and 35% collagen for flexibility. If the collagen is removed, the remaining calcium salts will shatter when a fall occurs. Studies have shown that consuming excessive calcium may increase the risk of fractures as we age.
[box type=”alert”]Fact: Increased calcium consumption especially from milk products is recommended to prevent osteoporosis risk. However, over the last 50 years the occurrence of hip fractures has risen significantly worldwide especially in the United States, United Kingdom, and Canada compared to Africa and China.[/box]
How to Strengthen Our Bones
- Vegetables, especially leafy greens 5 to 7 servings daily
- Seeds for minerals and natural fats. Best choices are sunflower and pumpkin
- Whole grains for fiber and complex carbohydrates in moderate amounts
- Prepare stock with vegetables, kombu seaweed or fish, chicken add tablespoon of vinegar to help release minerals
- Beans and naturally raised animal foods for a protein source
- Extra virgin olive oil, flaxseed and unrefined sesame for essential fatty acids
- Exercise 30 minutes every other day
Avoid these Foods for Optimum Bone Preservation
- Refined sugars and honey
- White flour, pasta, white bread, muffins, baked flour desserts
- All of these foods cause an acid condition stripping the minerals from your bones.
List of resources, all worth checking out.
11 Foods for Healthy Bones from Health.com
Foods for Healthy Bones: Olive Oil and 8 Other Picks from HuffingtonPost.com
10 Healthy Calcium-Packed Recipes from Health.com
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Cheers to a Healthy Day!