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?
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.
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.
Not only high in calcium, it is high in vitamin K and acts to detoxify the body. Steam, stir-fry, or make into soup.
A Chinese vegetable commonly found in the grocery store, bok choy has more calcium than any dairy source. Steam or stir-fry.
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.
Properly prepared, bone broth is high in calcium, magnesium and other bone building nutrients. Find instructions on preparation here.
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.