Nutrition for Strong and Healthy Bones

A balanced diet is indispensable for the strengthening of our bones and the prevention of fractures, osteoporosis, spinal distortions, dental problems, and many other ailments. To avoid these issues it is important to incorporate foods rich in calcium, magnesium, potassium, vitamin D, and omega 3, all of which nourish our bones, into your diet.

Foods rich in calcium

  • Milk and other dairy products: although they are very rich in calcium, some studies have shown that calcium derived from dairy products are not easily assimilated by the human body once it has reached adulthood.
  • Dry nuts, raw and unsalted (almonds, hazelnuts, walnuts, cashews…)
  • Black currant
  • Figs
  • Coconut
  • Garlic
  • Onions
  • Apples
  • Pears
  • Mangos
  • Plantains
  • Avocado

Foods rich in magnesium

  • Oatmeal
  • Lettuce
  • Asparagus
  • Whole wheat
  • Pumpkin
  • Sweet potato
  • Peas
  • Peaches
  • Lentils
  • Prunes
  • Nuts (hazelnuts, walnuts)

Foods rich in potassium

  • Legumes (chickpeas, peas, green beans)
  • Dried prunes
  • Apricots
  • Plantains
  • Avocados

Vitamin D

Vitamin D is indispensable for the bones’ absorption of calcium and magnesium. Your body produces it naturally when your skin is exposed directly to the sun, which is why we recommend sunbathing every day right after sunrise or just before sunset. If you live in an area that doesn’t get a lot of sun, you can get your Vitamin D in the form of eggs and fatty fish (sardines, herring, salmon, tuna) or take it as a supplement.

Foods rich in Omega 3s

  • Blue fish
  • Eggs
  • Butter
  • Raw and unsalted nuts
  • Flax seeds

Foods rich in protein

Protein is not only obtained from meat, fish, and eggs. Actually, too much animal protein can worsen and accelerate certain conditions such as osteoporosis. Here are a couple suggestions for sources of vegetable protein:

  • Legumes
  • Sprouted alfalfa
  • Avocado
  • Dried and unsalted nuts
  • Spirulina

What foods should we aim to avoid?

There are certain foods that actually suck the calcium from our bodies and others that simply prevent our bodies from assimilating it well, and as such we recommend that the following foods be avoided:

  • Too much animal protein
  • Alcohol
  • Tobacco
  • White sugar
  • Coffee
  • Fizzy and sugary drinks
  • Refined foods
  • Pre-cooked foods
  • Fried foods
  • Salted foods
  • Bran – this inhibits the absorption of calcium. Yes, we should definitely consume whole grains, but we should avoid those products to which fiber is added (cookies, bread, etc.) or consume them separately from the foods in our diets rich in calcium.
  • Vegetables with oxalates (spinach, beets). These we can also simply consume separate from the foods in our diets rich in calcium.

Schüssler Salts for bone health

Schüssler Salts are homeopathic remedies that display no counter-indications nor side effects, and can be very useful if we want to help our bodies to better assimilate nutrients.

Some of the Salts are particularly good for certain bone problems:

  • Bone corrosion: Calcium Phosphoricum
  • Bones that are too thin: Natrium Chloratum and Natrium Sulphuricum
  • Fragile and breakable bones:Calcium Fluoratum, Calcium Phosphoricum and Magnesium Phosphoricum
  • Rigid bones: Calcium Fluoratum, Calcium Phosphoricum and Silicea
  • Broken bones: Calcium Fluoratum, Calcium Phoshporicum and Magnesium Phosphoricum
  • Pain from old bone injuries that were not properly healed: Natrium Phosphoricum, Silicea and Magnesium Phosphoricum

How do I take Schüssler Salts?

You want to take two pills under the tongue three times a day separate from your meals, strong drinks and flavors, and minty things (gum, toothpaste, etc.). If you need to take more than one you can alternate them.

Images courtesy of Theen, The Travelling Bum and desegura89