Bone health through good nutrition

Proactive health insurance through good nutrition

So often we take our bodies for granted. Right now our hearts are beating, our lungs are working and our livers are working hard to get toxins …uh huh, they’re doing all that and we don’t need to lift a finger!

Sometimes though if we’re not taking care of ourselves our bodies start working less effectively and it’s not until things become serious do we actually do something about putting things right.

The good news is that it’s never too late to start supporting our bodies …and there’s even more good news’s not even tricky to achieve! Nutrition is the best form of proactive health insurance there is …it makes a difference on every level but this article focuses on bone health.

Foods for bone health

Everyone knows calcium is really important when it comes to bone health, but there are many other influential factors which can be achieved by having a balanced and varied diet so just pop a few of these into your shopping basket on a weekly basis and you’ll be doing yourself a lot of favours…

Oat bran, brown rice, quinoa, pumpkin and sunflower seeds, nuts, lentils, leafy greens …are all rich in magnesium which increases calcium absorption from the blood into the bones.

Oily fish, soya products, shitake mushrooms, egg yolks are all rich in vitamin D which helps absorption of calcium from the intestines, plus it can prevent the loss of calcium in urine.

Seafoods, especially roes, liver, meat, eggs and dairy products, pulses, quinoa, nut and seeds are all super sources of phosphorus which is essential for effective mineralisation of bones and teeth.

Eggs, cheese, sweet potato, squash, broccoli, peppers, avocado, apricots as well as liver, meat, poultry and fish are excellent sources of Vitamin A which is necessary for bone growth of babies and children.

Green leafy vegetables like kale, broccoli, parsley, swiss chard, peppers, squash and tomatoes are all healthy sources of Vitamin K which is necessary for blood clotting and maintaining healthy bone density.

Oily fish such as herring, salmon, mackerel, even oysters, nuts, seeds, avocados and their oils are all rich in omega oils which are important because they help absorption of fat soluble vitamins D and K.

and don’t forget lifestyle factors are important too; 30 minutes gentle exercise every day is really important as is reduction of stress!

Sesame Seaweed Sprinkles

Sea vegetables offer the broadest range of minerals of any food, they’re also an excellent source of iodine and vitamin K, a good source of folic acid along with magnesium, iron and calcium. Most seeds are rich in phosphorus, but contain little calcium. However, unhulled sesame seeds are an exception as they contain twice as much calcium as phosphorus which is just the ratio our bodies need …a handy all round condiment + pick-me-up + mineral supplement to sprinkle on savoury dishes!

½ ounce dried wakame
1 cup of unhulled sesame seeds

Here’s what you do:

  • Preheat oven to 350.
  • Put the wakame on a baking sheet and toast for about 10 minutes until dry and brittle then remove from the oven and cool.
  • Gently crush using a pestle and discard any unbroken tough stems.
  • Wash the seeds and drain thoroughly.
  • Dry toast in a saucepan using a lid (so they don’t pop and escape) …but don’t let them burn.
  • Place in a grinder or liquidiser and grind for 2 minutes.
  • Add the wakame and grind for a further 3 minutes until 70% of the seeds are broken up.

Tip: Pop these in an airtight container and they’ll store for several weeks.

Nutritional Therapy, Kensington LondonAbout The AuthorSarah Lantry runs Attitude to Food, a Nutrition and Health Consultancy in Kensington, London. Sarah is a qualified Nutritional Therapist with clients across London and the Home Counties.

Find out more about Sarah’s work by visiting her GoToSee profile page here


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