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Healthy Bones 101

A summary of basic nutrition for good bone health:

calcium, potassium, manganese, magnesium, silica, iron, zinc, selenium, boron, phosphorus, sulphur, chromium, high-quality fats, vitamin D, protein

To supply these nutrients to your body,


+ Calcium/protein combinations:
  foods include: tahini, salmon, yogurt, cheese, oatmeal, goats milk-all have protein, calcium and healthy fats
  herbs include: stinging nettle, oatstraw, red clover, dandelion, comfrey leaf-all have both calcium and protein

+ Fruit and vegetable sources of calcium, include:
  mustard greens, kale, okra, collards, turnip greens, seaweed, broccoli, oranges, bok choy, soybeans, cowpeas, navy beans, black beans, almonds, tortillas and canned white beans

+ 100% whole grain breads, noodles, cookies/crackers

+ Oatmeal and fortified cereals

+ Blackstrap molasses, unsulphered (contains about 200 mg of calcium per tablespoon and is rich in iron and potassium)

+ Animal sources of calcium include:
  milk, cheese, yogurt, sardines, perch, shrimp, salmon, blue crab, clams, trout

+ Drink lemon juice in water with or after meals (to help your body utilize nutrients)

+ Calcium supplements are OK, but try to get your nutrition from food, not supplements - calcium citrate, gluconate, lactate, carbonate are all OK. 1500 mg calcium/day is a common recommendation

* It is imperative to try & eat a 100% organic diet! (or as close as possible) Most conventional food is so polluted with cancer and disease-causing chemicals making it impossible to achieve good health.

* * * * *

Just as there are foods that can help build strong bones, there are others that will interfere with good bone health.


- Tofu
- Coffee
- Pop
- White flour
- Processed meats
- Bran
- Nutritional yeast
- Soy milk
- Alcohol
- Dolomite, bone meal, oyster shell
- Salt
- Fluoride

Avoid excess phosphorus (it accelerates bone loss & demineralization)

* Phosphorus compounds are second only to salt as food additives!!

They are found in:
- carbonated beverages
- soda pop
- white flour products (bagels, cookies, biscuits, cakes, donuts, pasta, bread)
- preserved meats (bacon, ham, sausage, lunch meat, and hot dogs)
- breakfast cereals
- canned fruit
- processed potato products such as frozen fries and instant mashed potatoes
- processed cheeses
- instant soups
- puddings

Exercise and sunshine are also important for good bone health.  Learn more about bone health here, and more about nutrition here and here.

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Get the FACTS & get INVOLVED!

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