Nutrition For Strong And Healthy Bones

A balanced diet is essential to strengthen our bones and prevent fractures, osteoporosis, spinal deformations, dental problems and many other diseases.

To avoid them it is important that we include in our diet some foods rich in calcium, magnesium, potassium, vitamin D and omega 3 that will nourish our bones.

Foods rich in calcium

  • Milk and dairy derivatives: they are the known foods rich in calcium
  • Raw and unsalted nuts (Almonds, hazelnuts, walnuts, chestnuts …)
  • Lentils
  • Figs
  • Jewish
  • Chard
  • Spinach

Magnesium-rich foods

  • Milk and derivatives
  • Green leafy vegetables
  • Vegetables
  • Mollusks
  • Whole grains
  • Goat cheese

Potassium rich foods

Banana, for its richness in potassium, helps balance the body's water by counteracting sodium.

  • Algae
  • Dry fruits
  • Banana
  • Tubers and roots

Vitamin D

Vitamin D is essential for the absorption of calcium and magnesium in the bones. The body produces it naturally when the skin is exposed directly to the sun, so we recommend sunbathing daily first thing in the morning or at dusk. If we live in a not very sunny area we can usually consume eggs and fatty fish (sardines, herring, salmon, tuna) or take the vitamin in supplement form

Foods rich in Omega 3

  • Blue fish
  • Tofu
  • Soy oil
  • Raw and unsalted nuts
  • Flax seeds

High protein foods

Protein isn’t just from meat, fish, and eggs. In fact, an excess of animal protein can worsen and accelerate cases like osteoporosis. We recommend these sources of plant protein:

  • Vegetables
  • Sprouted alfalfa
  • Avocado
  • Raw and unsalted nuts
  • Spirulina

What foods are not suitable for us?

There are foods that steal calcium from our body and others that do not allow it to be assimilated well, so we recommend avoiding them from the diet. Although it is best to be determined by a specialist doctor, these are some of those that we could avoid:

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  • Excess animal protein
  • Alcohol
  • Tobacco
  • White sugar
  • Coffee
  • Fizzy and sugary drinks
  • Refined foods
  • Precooked foods
  • Fried

Schüssler salts for bones

Schüssler salts are homeopathic remedies that have no contraindications or side effects, and are very useful if we want to help our body to better assimilate nutrients.

Some salts will be very suitable for certain bone problems:

  • Bone wear : Calcium Phosphoricum
  • Too thin bones: Natrium Chloratum and Natrium Sulphuricum
  • Brittle, decalcified bones: Calcium Fluoratum, Calcium Phosphoricum and Magnesium Phosphoricum
  • Rigid bones: Calcium Fluoratum, Calcium Phosphoricum and Silicea
  • Bone breakage: Calcium Fluoratum, Calcium Phoshporicum and Magnesium Phosphoricum
  • Pain from old poorly healed bone wounds: Natrium Phosphoricum, Silicea and Magnesium Phosphoricum

How are they taken?

We will take two tablets under the tongue three times a day, separated from food, drinks and strong and menthol flavors (gum, toothpaste, etc.). If we must take more than one we can alternate them.

Remember that what is indicated here does not replace the application of medical treatment. Either way, it is best to go to a specialist who will tell us what to include in our diet for bones.

Images courtesy of Theen, The Traveling Bum and desegura89

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