Ten Foods for Healthy Bones (Dairy Free)

It is well known that calcium and vitamin D are very important for maintaining strong healthy bones and warning off nasty conditions such as osteoporosis and osteomalacia.  But I wanted to let you know it is not all about calcium and vitamin D- there are numerous vitamins and minerals required in the maintenance of healthy bones (both in bone formation and metabolic processes) including: protein, magnesium, phosphorus, potassium, fluoride,manganese, copper, boron, iron, zinc, Vitamin A, Vitamin C, Vitamin K and the B Vitamins.

Therefore, it is imperative that we strive to have a well rounded diet full of nutrients to keep our bones in tip top shape.  I often get asked by patients who have a dairy allergy or sensitivity how they can keep their calcium levels up to scratch and I let them know dairy is not the only source of dietary calcium; there are many food out there… Try these foods to boost your bone health!

Ten foods for healthy bones

217px-BBQ_sardines

 

 

 

 

 

1. Sardines (with bones)

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2.Spinach

Sesame-Seeds

 

 

 

 

 

3.Sesame seeds

Avocado

 

 

 

 

 

4.Avocado

5.Bone broth

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6.Rhubarb

7.Chuck roast

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8.Dried herbs

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9.Brocili

10. Pumpkin Seeds

To maximise the health of your bones you should also note that adequate vitamin D exposure and regular weight bearing exercise is also very important!

Until Next Time

Amanda

Photo Credit: 1.”BBQ sardines” by Paul Joseph from vancouver, bc, canada – bbq sardines. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:BBQ_sardines.jpg#mediaviewer/File:BBQ_sardines.jpg
6.”Rabarber (4679433819)” by cyclonebill from Copenhagen, Denmark – RabarberUploaded by FAEP. Licensed under Creative Commons Attribution-Share Alike 2.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Rabarber_(4679433819).jpg#mediaviewer/File:Rabarber_(4679433819).jpg
8.”Herbesdeprovence”. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Herbesdeprovence.jpg#mediaviewer/File:Herbesdeprovence.jpg10″NCI butter” by Renee Comet (National Cancer Institute) – NCI Visuals Online. Licensed under Public domain via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:NCI_butter.jpg#mediaviewer/File:NCI_butter.jpg
9″Broccoli in a dish 2″ by Quadell – Self-published work by Quadell. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Broccoli_in_a_dish_2.jpg#mediaviewer/File:Broccoli_in_a_dish_2.jpg