Foods for healthy bones

As a follow on from my journal yesterday when I talked about Osteoporosis and the problems I may face in my future, I am going to now look at the foods that could help prevent the condition. The idea is that we consume less animal proteins that contain saturated fats and consume more of the good fats such as nuts, seeds, pulses and grains.

We should also reduce full fat dairy products, to be replaced with low fat ones, or change to calcium-rich alternative milks like soya that are low in saturated fat. We know milk and milk products contain an acid-forming protein, which saps calcium from the bones.

Boosting our intake of calcium foods that support bone health include:

  • Tahini;
  • Sesame seeds;
  • Sardines;
  • Kale;
  • Watercress;
  • Spring greens and
  • Almonds.

A lot of these foods also contain other nutrients that contribute to bone health, including Phosphorous and Magnesium.

We also need vitamin D, which helps the body absorb calcium. The best source of vitamin D is fish, including wild salmon and sardines. Vitamin C is also needed, which is responsible for the formation of collagen and zinc that contributes to bone cells health. Foods containing Vitamin C include broccoli, sweet potatoes, kiwi fruit, peppers and oranges. Both Vitamin D and Vitamin C are available in supplement form too.

Other additions that contribute to a healthy lifestyle and bone wellness include:

  • Weight bearing exercise that helps with bone formation. Exercise include walking, dancing, running, or visiting the gym at least three times a week;
  • Reduce stress level and any stimulants, so that you keep them to a minimum, as both of these will have an impact;
  • If you are aware of problems with bone density or you’re reaching menopausal age, take additional calcium supplements.

To support my own bone health I have taken out dairy and animal proteins and include an extra Calcium and Magnesium supplement. I try to aim for my portion of fruit and vegetables too.

It’s always important to know about and keep tabs on our health, so that we stay well as we age.


13 Oct, 2010

6 thoughts on “Foods for healthy bones

  1. Good post. I would highly recommend almond milk. It is free from dairy and lactose and is rich in calcium for healthy bones. Apparently around 70% of the worlds population is lactose intolerant to some degree. It also doesn’t have that dairy taste that so any people can’t stand.

  2. Great post and very useful to everybody. If people would start eating foods like this and other healthy foods maybe it would ward off the problems before they start. I’ve read that we can also get Vitamin D from the sun, about 15-20 minutes a day, as a recommendation, but need to wear sun protection.

    1. You are absolutely right Lisa, although that only works if we live in a hot country all year round. If we’re not so lucky, we have to store time up in the summer, which helps us with the winter months. It has to be bright a day. Thanks for posting Lisa.

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