Dietary Approach to Strong Bones

Follow these simple recommendations, and you can be sure that you are giving your bones the best chances to stay healthy and strong:

  • Eat plenty of vegetables, especially leafy greens  like spinach(which are rich in calcium). Five to seven portions daily and include parsley, roots, and cruciferous vegetables such as cauliflower and cabbage. They are rich in magnesium, which are essential in bone formation and calcium utilization.
  • Cook with stocks made with vegetables and a stick of kombu seaweed, or with fish, chicken or beef bones and a tablespoon of vinegar to liberate the minerals. 
  • Eat a moderate amount of sunflower, sesame, and  pumpkin seeds for the minerals and natural fats. Sesame seeds are high in calcium.
  • Include a modest amount of whole grains for the fiber and complex carbohydrates
  • Eat beans and naturally raised animal foods for protein
  • Use butter, extra virgin olive, flaxseed, and unrefined sesame oils for essential fatty acids.
  • Avoid foods that create acidic blood pH – such as dairy, meat, sugar, and caffeine. When the body needs to balance blood pH, it will draw calcium from the bones – this can reduce bone density. 
  • Avoid soda – phosphorous from soda compete with calcium for absorption.

Additional info: