Make Sure Your Diet is Good to the Bone

Skull Full of Good Food

Strong bones help support our body and aid in preventing other health problems such as back pain, joint pain, and even headaches. In this good bone blog, we talk about some of the nutrients that our body needs to grow healthy bones and where you can find those nutrients when choosing foods.

Bone Nutrients

Most of us know about calcium and how it helps to make bones strong. Other vitamins and minerals that your body needs to build strong and healthy bones include vitamin d, magnesium, potassium, vitamin C, and vitamin K. That is a fairly long list. A good question is where do you find all of these vitamins and minerals? Well, you could find them in a multi-vitamin or you can find them in foods.

What Builds Strong and Healthy Bones?

  • Calcium and Vitamin D: Dairy products, such as milk, yogurt, and cheese are good sources for calcium and vitamin D. However, not all dairy products are the picture of good health. So a good tip is to reach for products that are low in fat or that are fat-free. Sunshine is also a source of vitamin D. Be sure to wear sunscreen to help reduce your risk of skin cancer. Canned fish such as salon and sardines are also loaded with calcium. Not just any canned fish, but the ones with the bones still in them are best. Vegetables such as the big leafy green ones are full of calcium. Think — kale, chard, collard greens, and others when looking for smart foods with calcium.
  • Potassium: One of the best places to find natural potassium is in tomatoes. Other vegetables include spinach, collard greens, and beet greens. If you want a healthy snack that is rich with potassium reach for fruits like papaya, oranges, and prunes.
  • Magnesium: Like the food list for potassium, magnesium rich foods include spinach, tomatoes and collard greens. For a quick magnesium rich snack reach for raisins.
  • Vitamin C: You find vitamin C in brightly colored foods such as red peppers, dark green spinach, beautifully red strawberries, and brilliantly orange papaya.
  • Vitamin K: You find vitamin K in leafy green foods such as spinach, kale, mustard, and vegetables like Brussels sprouts and broccoli.

Healthy food choices go a long way in building healthy and strong bones. To discover more about health-smart foods visit the Metabolic Research Center where good food is the cornerstone of living a healthy lifestyle. What you will find here is a wealth of information, support, and examples of how to make the change to being healthy.


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