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Six Non-Dairy Bone Building Superfoods

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Our bones are living tissue, always being broken down and reformed, which explains why broken bones mend.  By the age of 30, although our bones are being remodeled, we are no longer in positive bone formation mode, but are either maintaining or losing more bone than we are rebuilding.

Experts have begun to understand it takes more than calcium to maintain bone health, vitamins D and K, magnesium, manganese, bio-flavanoids and trace minerals all play an important role.  If you are concerned about building and maintaining strong bones, you will want to include these bone building foods in your diet.

Dark Leafy Greens

Collard greens, spinach, swiss chard and kale are loaded with bone building nutrients, particularly calcium, magnesium and vitamin K.  Salad anyone?

Chia Seeds

A relative newcomber and superstar on the nutritional scene, an ounce of chia seeds contains 17% of the daily recommended intake of calcium, as well as omega-3 fatty acids.  Add to a smoothie, oatmeal, or top a salad.

Blackstrap Molasses

Not only a great source of calcium, molasses is a source of B vitamins and the trace mineral copper.  Molasses is a great sweetener alternative.  Use it to replace a portion of sugar in baking or cooking, or to top oatmeal.

Broccoli

Not only high in calcium, it is high in vitamin K and acts to detoxify the body.  Steam, stir-fry, or make into soup.

Bok Choy

A Chinese vegetable commonly found in the grocery store, bok choy has more calcium than any dairy source.  Steam or stir-fry.

Nuts

Nuts are a rich source of not only calcium but other minerals and healthy oils as well.  While the almond is deemed the most nutrient rich nut, eating a variety of nuts provides a wide variety of nutrients.  Eat as a snack, top your salad, oatmeal or add to baking.

Bone Broth

Properly prepared, bone broth is high in calcium, magnesium and other bone building nutrients.  Find instructions on preparation here.

Canned Fish 

Canned sardines with the bones are a high source of calcium, but you have to eat the bones. If you don’t like sardines, canned salmon with bones also contains calcium, but not in the same quantity as sardines.

Bones aside, these foods are part of a healthy diet contributing to all round good health, so make them a part of your healthy diet.

Karen Southgate

Karen is a Certified Nutritionist, freelance writer, blogger, and foodie. She is passionate about food and its role as a building block in health and wellness. It is her belief that optimum health can be achieved through improved diet and lifestyle, tailored to each individual’s needs.

Karen Southgate

Karen is a Certified Nutritionist, freelance writer, blogger, and foodie. She is passionate about food and its role as a building block in health and wellness. It is her belief that optimum health can be achieved through improved diet and lifestyle, tailored to each individual’s needs.

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Rani Lulla
Rani Lulla 5pts

Lovely to know six non dairy Bone building superfoods Varalaxmi \U0001f618\U0001f618\U0001f618\U0001f618\U0001f618

Shane Brooks
Shane Brooks 5pts

And here's me conforming to what my mum told me about fish bones even when I used to eat them I was always told off "see mum I was right"

Javier Marrufo
Javier Marrufo 5pts

Thumbs down on the bone broth and fish, um, nope, nada of that.

Leslie Kelly
Leslie Kelly 5pts

Thumbs down to the bone broth and fish...unnecessary

Punitha NK Sinnadurai
Punitha NK Sinnadurai 5pts

Saras Wathy, Sivanes Sinnadurai Sivasakthi Velayuthapillai Jai Sita Rani Dasi

Mary Wilson
Mary Wilson 5pts

Plums I've been told are also great for your bones.

Mary Separovic
Mary Separovic 5pts

Veja Ana Paula Baccan-Ribeiro que site interessante.

Frank Rizzo
Frank Rizzo 5pts

not superfoods, this term is loosely applied...perhaps the idea to use the word superfoods was to plug many foodstuffs on the market to attract the interests of marketers...superfood means nutrient rich and in chain form..besides the soil condition in todays farming is deficient in providing such nutritious yields, although the food looks at if it reached maturity for consumptiona milk regimen has been used combatting cancer...consider that a superfood... also aphizomenon flos aqua, a.k.a., blue green algae, due to it high oxygenation benefits and more is a superfood...

Veerbala Pancholi
Veerbala Pancholi 5pts

Ashaben all your articles are interesting and knowledgeable. Thanks

Diana Roldan
Diana Roldan 5pts

Hello! If you freeze your greens for a longer shelf life does it decrease their healthy nutrients? I'm freezing them for my bullet smoothies and was wondering...thx!

Lucien Kelly
Lucien Kelly 5pts

my girlfriend is prego and doesnt take to dairy that well this will be most usefull