5 Bone-Building Foods That You Should Be Eating
It’s so important to eat the right foods for building and preserving your bone strength. At every moment of every day, your bones are being broken down and built back up as part of a natural process called bone remodeling. So, you want that give that process as much help as possible earlier in life to prevent major health problems when you’re older.
Act Now For Bone Density
Typically, your bones reach maximum density at about age 30. From then on, you tend to lose slightly more bone than you gain. Therefore, the greater your bone density when you hit that peak at around age 30, the lower your risk for osteoporosis later in life.
This means that the most important time to work on bone density is now, no matter your age. If you’re under 30, particularly if you’re in your late teens or early 20s, the work you do now will set you up for better bones later in life. And if you’re over 30, you’re on the downside of the slope in terms of bone mass. So it’s critical that you work on improving your bones in a bid to slow the progression or perhaps even reverse it for a period of time.
Nutrition Is Key To Bone Health
How you take care of your body in your late teens, particularly through nutrition, determines what peak bone mass you’ll be able to reach when you’re about 30.
Regardless of your age, it’s important that you do something about bone mass through what you consume.
About 99 percent of your body’s calcium is stored in your bones and teeth. Receiving enough calcium in your diet is vital to the health of both of those structures. But the calcium processed through your food and digestive system is also important for your heart, your skeletal muscle, your nerve function, blood clotting, and tons of other important chemical reactions.
If you don’t get enough calcium through your diet, your body will “steal” it from your bones and teeth. In other words, your body will not allow itself to be without easily available free calcium. It doesn’t care how much it needs to steal from your bones or teeth, as long as it frees up the calcium needed for vital functions, like keeping your heart beating. It makes sense when you look at it that way. After all, what good are your bones and your teeth if your heart stops?
5 Bone-Building Foods to Add to Your Diet
Regardless of your age, you can support the health of your bones and teeth by making simple dietary changes. And I don’t mean just drinking more milk.
Let’s look at five great bone-building foods.
1. Dark Leafy Greens
Spinach, kale, Swiss chard, bok choy, and collard greens – to name a few – are rich in minerals like magnesium and potassium which help you to absorb calcium. They also help balance your body’s pH, keeping it slightly alkaline, which is the environment that’s best for bone health.
Dark leafy greens give you a big dose of vitamin K1, which has been shown in studies to help prevent bone fractures
2. Pine Nuts
Pine nuts are packed with the bone-building minerals manganese and magnesium.
On a side note, pine nuts contain key antioxidants, such as vitamins A, B, C, D and E, as well as lutein. And for those hoping to lose weight, pine nuts help to release the appetite suppressing hormone cholecystokinin (CCK).
3. Pumpkin Seeds
Pumpkin seeds are a great source of zinc, which aids in bone building and bone healing. They’re also a good way to get manganese, magnesium and copper, all three of which are needed for healthy bones.
4. Canned Sardines and Salmon
Maybe the canned part surprises you a bit. Canned sardines and salmon fish have tiny bones that are a great source of calcium. (Plus you don’t even notice the bones when you eat these fish.) They’re rich in vitamin D which is crucial for directing consumed calcium into your bones and teeth, instead of into other soft tissues where calcium can become a problem.
Canned sardines and salmon are also a great way to get healthy Omega-3 fats, which are crucial for reducing inflammation. That’s important because inflammation throughout your body interrupts the natural cycle of bone remodeling that happens continuously in the background of life. The cells that get rid of damaged bone in this remodeling process are called osteoclasts. Inflammation in a specific area signals these osteoclast cells to go to work, which leads to bone being absorbed. So, if your diet lacks Omega-3 fats, and it’s like the typical American diet that causes systemic inflammation, then you’re encouraging your osteoclast cells to thin your bones.
Fermented veggies, cabbage in particular, are a good source of vitamin K, as well as calcium, magnesium, and probiotics. All of these support healthy bones.
The Best Bone-Building Supplement
Because most people don’t eat a diet that builds strong bones, and because many are concerned about bone density, I created the perfect bone support supplement called Full Spectrum Bone Support. It contains 16 ingredients that your body needs in order to build strong healthy bones. Check it out for yourself.
Foods To Avoid Because They Weaken Bones
Avoid sugar, sodas, and energy drinks. Then limit your caffeine consumption.
No wonder there’s a bone density problem in our society when you consider the huge volumes of sugar, soda, and caffeinated beverages consumed by so many people in their late teens and early 20s, and on from there. We need to do some work on changing that.
But right now I’m most interested in you and your bones doing well. So let’s work on this together, apply this information, and give our bones the nutritional help they truly need.
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