NUTRIENTS

What we eat, how we digest, and absorb are some of the fundamentals for bone health

Maybe there is an underlying cause of your bone loss. I would like to start by saying I am not a nutritionist however I have studied the nutritional aspects of bone health for my own journey. The Nutrition section is intended to be a road map, not a diagnosis, but a map to provide you with some tools so that you can communicate with your healthcare practitioner.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
— ANN WIGMORE

Nutrients for Bone Health

Food sources are best for your bones. Here are just a few to consider adding to your diet.

Minerals:

Calcium: almonds, bok choy, cabbage, broccoli, sardines, collard green, mustard greens, okra, spinach, chia seeds

Magnesium: dark chocolate,pumpkin seeds,soybeans, wild rice, lentils, split peas

Manganese: beet greens, turnip greens, dark rye flour, wheat germ, blackberries, raspberries, hazelnuts, pecans

Zinc: alfalfa sprouts, sauerkraut, wheat germ, bran, rye, navy beans, pinto, pumpkin seeds,

Phosphorus: beans, lentils, brazil nuts, pumpkin seeds, salmon, romano cheese

Potassium: avocados, bananas, oranges, apricots, prunes, rasins, ccoked spinach and broccoli, lima and pinto beans, molasses

Copper: spirulina, shiitake mushrooms, nuts and seeds, leafy greens, oysters

Boron: almonds, avocado, bananas, beans, chickpeas, oranges, walnuts, raisins

Silica: horsetail, artichokes, millet, oats

Vitamins:

B6: dark leafy greens, papayas, oranges,

B12: rice milk, fish, eggs, dairy, fortified cereal

C: broccoli, bell pepper, cauliflower, kale, lemons, orange, strawberries, papaya

D: sunshine, mushroom, salmon, swordfish, mackerel, shiitake and portobello mushrooms

K: kale, green tea, turnip greens, spinach, broccoli, lettuce, cabbage

How we eat

What we eat is important but how we eat is equally important.

Ayervedic tips:

  • Breathe diaphragmatically before your meal

  • Eat your largest meal during the middle of the day when your digestive fire is the strongest

  • Avoid drinking cold drinks during a meal as this reduces your digestive fires

  • Avoid overeating, eat only when hungry

  • Eat mindfully and chew your food

  • Don’t eat in front of the tv, eat in a calm environment

  • Allow 3 hours between meals to allow your food to digest

  • Bless your food