Healthy Bones Rely on All These Nutrients (Not Just on Calcium)

June 25, 2019
Finding foods for healthy bones is easier than you may think. We'd like to help with an extensive list of vegetables, fruits and more!

A balanced diet is essential for healthy bones and therefore to preventing problems such as:

  • Fractures
  • Osteoporosis
  • Spinal distortions
  • Tooth loss

In order to avoid these, you should include foods rich in the nutrients below in your diet:

  • Calcium
  • Magnesium
  • Potassium
  • Vitamin D
  • Omega-3
  • Protein

All of these certainly nourish your bones, thus keeping them healthy.

Foods Rich in Calcium

Berry cocktail for healthy living

  • Milk and other dairy products: They’re especially rich in calcium. However, some studies have shown that calcium from dairy products isn’t easily taken in by the human body once it has reached adulthood.
  • Dry nuts, both raw and unsalted. Eat almonds, hazelnuts, walnuts and cashews, for example.
  • Black currant
  • Figs
  • Coconut
  • Garlic
  • Onions
  • Apples
  • Pears
  • Mangos
  • Plantains
  • Avocado

Foods Rich in Magnesium

Lettuce for healthy bones

  • Oatmeal
  • Lettuce
  • Asparagus
  • Whole wheat
  • Pumpkin
  • Sweet potato
  • Peaches
  • Prunes
  • Nuts (such as hazelnuts and walnuts)
  • Peas
  • Lentils
  • Other legumes in general

Read this article too: Two Different Ways to Make Bean Salad

Foods Rich in Potassium

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

Check out this article too: Four Delicious Recipes to Make Chickpea Salad

Vitamin D

Eggs help to make bones stronger

Vitamin D is certainly essential for calcium and magnesium absorption. Your body produces this vitamin naturally when your skin is exposed directly to the sun.

For this reason, we suggest you sunbathe every day right after sunrise. As an alternative, sit or lie in the light of the sun just before sunset.

If you live in an area that doesn’t get a lot of sun, then you can still get your Vitamin D. Eat eggs and fatty fish such as sardines, herring, salmon and tuna.

Foods Rich in Omega-3

  • Blue fish
  • Eggs
  • Butter
  • Nuts (these should be not only raw but also unsalted)
  • Flax seeds

Foods Rich in Protein

Avocados are great for your bones

When you think about protein, chances are meat, fish and eggs come to your mind. However, a lot of animal protein can worsen and speed up certain conditions. For example, it can lead to osteoporosis. Foods such as the ones below are good sources of vegetable protein and are thus great for maintaining healthy bones:

  • Legumes
  • Sprouted alfalfa
  • Avocado
  • Nuts (once more, they should be raw and unsalted)
  • Spirulina

What Should We Avoid?

If you want to build healthy bones, don't smoke or drink excess alcohol.

There are certain foods that, without a doubt, suck the calcium from your body. Besides, there are others that prevent your body from taking in it. In addition to foods harmful to your bone health, some bad habits have damaging effects on it. Therefore, we suggest that the following be avoided if you want to build healthy bones:

  • A high intake of animal protein.
  • Excess consumption of alcohol.
  • Tobacco.
  • White sugar.
  • High amounts of caffeine.
  • Fizzy and sugary drinks.
  • Refined foods.
  • Precooked foods.
  • Fried foods.
  • Salted foods.
  • Bran. This can certainly impair the absorption of calcium. You should definitely consume whole grains. However, if you take calcium supplements, then do it at least two hours before or after eating a whole wheat product.
  • Vegetables with oxalate. Spinach and beets, for example, are rich in this natural substance not essential to your body. In order to prevent it from inhibiting the absorption of calcium, don’t take supplements of this at least within two hours before or after eating high-oxalate foods.

Schussler Salts for Healthy Bones

Schussler salts, which you may also know as cell salts or tissue salts, are homeopathic remedies. They can be very useful if you want to help your body to better assimilate nutrients. Equally important is the fact that they display neither counter-indications nor side effects.

Some of these 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, as well as magnesium phosphoricum.
  • Rigid bones: calcium fluoratum, calcium phosphoricum, as well as silicea.
  • Broken bones: calcium fluoratum, calcium phoshporicum, as well as magnesium phosphoricum.
  • Pain from old bone injuries that didn’t heal properly: natrium phosphoricum, silicea, as well as magnesium phosphoricum.

How Do I Take Schussler Salts?

You should place two pills under your tongue three times a day. It’s especially important that you do this separately from your meals, strong drinks and flavors, as well as minty things (gum, toothpaste, etc.).

Images courtesy of Theen, The Travelling Bum and desegura89

  • Rude, R. K., & Gruber, H. E. (2004). Magnesium deficiency and osteoporosis: Animal and human observations. Journal of Nutritional Biochemistry. https://doi.org/10.1016/j.jnutbio.2004.08.001
  • Schulze, K. J. (2012). Calcium. In Encyclopedia of Human Nutrition. https://doi.org/10.1016/B978-0-12-375083-9.00034-9