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
- 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:
- 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.
Elena Martinez Blasco
Degree in Journalism from the Ramon Llull University of Barcelona (2005). He has collaborated with different agencies and media such as Europa Press and Com Ràdio. She has worked in the publishing sector as a writer, editor, translator and proofreader of books (Edicions 62, Editorial Comanegra, Ara Llibres, Océano Gran Travesía). Graduated in Naturopathy (Natural Medicine) from the Heilpraktiker Institut de Barcelona (2011), specialized in nutrition, flower essences and natural remedies and therapies. He has practiced as a naturopath for centers in Catalonia and also on his own. He has worked in the organic and vegetarian food sector for the Vegetalia company. He has taken a course Nutrition and obesity: overweight control , offered by the National Autonomous University of Mexico.
