This myth holds that all I need to do is take a pill recommended by my doctor and I can prevent osteoporosis and that what I eat doesn’t matter.

Wrong! The building of healthy bones starts on your plate. Calcium supplements are NOT the answer.  The foods you eat can be a great ally to build strong bones. To prevent osteoporosis and build strong bones, start by eating the nutrients below.

healthy diet to avoid osteporosis

What to eat for healthy bones:

As we discussed in last week’s post, bones are made up of minerals and protein.  Calcium is just one of the minerals needed to prevent osteoporosis.  And we absorb these best from healthy, organic foods.   Eating from the list below is your best defense against bone loss.

 

    • Vitamin C – Vital for helping your body to build collagen (the protein in bone)
      • Bell peppers, broccoli, Brussels sprouts, oranges, pineapple, strawberries
    • Calcium – Bone strength
      • Spinach, Chinese mustard greens, bok choy, turnip greens, kale, broccoli, sardines, scallops (not pasteurized dairy — more on this later)
    • Vitamin K – Bone strength
      • Broccoli, Kale, spinach, mustard greens, brussels sprouts
    • Vitamin D – helps in calcium absorption – The best source is the sun
      • Salmon, sardines, tuna, pasture-raised eggs, shiitake mushrooms, cod liver oil
      • Spend time outside in direct sunlight for several minutes each day to maintain proper vitamin D levels.  Individual needs vary – Three main factors determine your need: the darker your skin color, the further you are from the equator and the less intense the sun is (think winter) the more sun exposure you need to optimize vitamin D.
    • Protein – Maintains the integrity of body structures
      • Pasture-raised chicken, turkey, tuna, salmon, grass-fed beef, fresh-caught shrimp, pasture-raised eggs
    • Omega-3 Fats
      • Flaxseeds, walnuts, sardines, salmon, Brussels sprouts, cauliflower, green leafy vegetables, free-range organic grass-fed meat
    • Bone Broth
      • Good source of beneficial amino acids
      • Rich in calcium, magnesium, potassium, and phosphorus
      • Contains collagen
    • Minerals
        • Potassium– beet greens, sweet potato
        • Phosphate– scallops, sardines
        • Sodium– sea salt is an excellent source of sodium as it most resembles the mineral content of the body.  Also, a great source of electrolytes.
        • Zinc– grass-fed beef, shellfish
        • Copper– Shiitake mushrooms, fresh-caught lobster, leafy greens, dark chocolate

Calcium supplements are not the answer. 

They can be almost impossible to digest. Most (inexpensive) calcium supplements are made using calcium carbonate which is also known as limestone. This is what the pyramids in Egypt and the Florida Keys are made of. If you think your body might have a hard time digesting the Florida Keys or the Pyramids, you are correct. Instead, Calcium Lactate and Calcium Citrate are much more digestible forms of calcium.

So, how do we increase our calcium through a healthy diet?

  • Scallops and sardines provide concentrated amounts of calcium, easily digested.
  • Calcium-rich vegetables like Chinese mustard greens enjoy absorption rates of around 40%. In terms of calcium content, 1/2 cup of these cooked greens will give you as much calcium as one glass of milk.
  • One cup of bok choy, 1½ cups of kale, or 2 cups of broccoli contain the same amount of calcium as a glass of milk, due to their much better calcium absorption rate (in the 50–60% range!)

Next week we will look at the 2nd myth of osteoporosis!