WRITTEN BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH
People have been told for years that in order to get strong bones, they must consume mass amounts of dairy products. Unfortunately most people who consume these dairy products are getting diagnosed with osteoporosis! They have much more bone loss than those who eat dairy-free! Countries that consume little or no dairy products experience little or no osteoporosis. This goes to show you don’t need dairy to build strong bones.
Here is my bone-building list:
Fatty Fish
Fatty fish contain omega-3 fatty acids which are healthy fats that help reduce inflammation in the body. They also increase calcium absorption. Try eating salmon, tuna or sardines (3 oz. has as much calcium as 1 cup of milk) and make sure to eat the bones! That’s where the calcium is!
Fruits & Veggies
Fruits and vegetables (especially broccoli, cabbage, kale, arugula, parsley, watercress, celery, carrots, zucchini, acorn squash, bok choy, turnip, mustard & collard greens,) contain potassium, magnesium, calcium, vitamin C, vitamin K and other nutrients that help build strong bones. Since they are alkalizing and not acid-producing, calcium remains in the body.
Nuts & Seeds
Almonds, pistachios and sunflower seeds contain a good amount of calcium, as well as the bone-building minerals iron, boron, selenium, phosphorus and magnesium. You only need about a handful a day.
Whole Grains
Magnesium is the key nutrient in whole grains which works together with calcium to build strong bones. The best sources of whole grains are brown rice and quinoa (in my opinion). I recommend soaking them in water overnight, then cooking with fresh water the next day. It will digest better in the body if it’s soaked first. These whole grains go great with lightly sautéed or raw vegetables. I like adding a little extra virgin olive oil and sea salt for flavor.
Cooking with Stock
When you cook your stock with soups, stews, grains, beans and sauces over low heat for a long period of time, the rich minerals leach out and make for a very nutritious, bone-building meal.
Seaweeds
Seaweeds are consumed daily by the Japanese. Studies show there is little or no osteoporosis in that country. By consuming seaweeds 2 or more times per week, you are protecting your bones. In addition, seaweed is high in iodine. Iodine supports the thyroid. Proper thyroid function plays an important role in bone health.
Health Fats
After menopause, women should consume about 65 grams of fat per day. This can be in the form of extra virgin olive oil, fatty fish, flaxseeds, avocado, nuts and other seeds. Fats cushion and lubricate the entire body and promote strong bones.
I hope you found this information helpful! Try incorporating these foods into your diet and reduce your consumption of dairy products. Your bones will thank you!
People have been told for years that in order to get strong bones, they must consume mass amounts of dairy products. Unfortunately most people who consume these dairy products are getting diagnosed with osteoporosis! They have much more bone loss than those who eat dairy-free! Countries that consume little or no dairy products experience little or no osteoporosis. This goes to show you don’t need dairy to build strong bones.
Here is my bone-building list:
Fatty Fish
Fatty fish contain omega-3 fatty acids which are healthy fats that help reduce inflammation in the body. They also increase calcium absorption. Try eating salmon, tuna or sardines (3 oz. has as much calcium as 1 cup of milk) and make sure to eat the bones! That’s where the calcium is!
Fruits & Veggies
Fruits and vegetables (especially broccoli, cabbage, kale, arugula, parsley, watercress, celery, carrots, zucchini, acorn squash, bok choy, turnip, mustard & collard greens,) contain potassium, magnesium, calcium, vitamin C, vitamin K and other nutrients that help build strong bones. Since they are alkalizing and not acid-producing, calcium remains in the body.
Nuts & Seeds
Almonds, pistachios and sunflower seeds contain a good amount of calcium, as well as the bone-building minerals iron, boron, selenium, phosphorus and magnesium. You only need about a handful a day.
Whole Grains
Magnesium is the key nutrient in whole grains which works together with calcium to build strong bones. The best sources of whole grains are brown rice and quinoa (in my opinion). I recommend soaking them in water overnight, then cooking with fresh water the next day. It will digest better in the body if it’s soaked first. These whole grains go great with lightly sautéed or raw vegetables. I like adding a little extra virgin olive oil and sea salt for flavor.
Cooking with Stock
When you cook your stock with soups, stews, grains, beans and sauces over low heat for a long period of time, the rich minerals leach out and make for a very nutritious, bone-building meal.
Seaweeds
Seaweeds are consumed daily by the Japanese. Studies show there is little or no osteoporosis in that country. By consuming seaweeds 2 or more times per week, you are protecting your bones. In addition, seaweed is high in iodine. Iodine supports the thyroid. Proper thyroid function plays an important role in bone health.
Health Fats
After menopause, women should consume about 65 grams of fat per day. This can be in the form of extra virgin olive oil, fatty fish, flaxseeds, avocado, nuts and other seeds. Fats cushion and lubricate the entire body and promote strong bones.
I hope you found this information helpful! Try incorporating these foods into your diet and reduce your consumption of dairy products. Your bones will thank you!
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