The Best Food For Strengthening Bones
Did you know that the calcium in dairy products is harder to absorb than the calcium in other foods? Instead, favor the consumption of other products such as dried fruits, and avoid combining them with those that interfere with its absorption.
A balanced diet is essential to strengthen bones and prevent fractures, osteoporosis, spine deformities, teething problems and many other diseases. To avoid them, it is important to include certain foods rich in calcium, magnesium, potassium, vitamin D and omega 3 in order to strengthen the bones.
Foods rich in calcium
- Milk and its derivatives: although they are rich in calcium, some studies have nevertheless demonstrated the poor assimilation of our organism in adulthood.
- Raw dry fruits without salt (almonds, hazelnuts, walnuts, chestnuts)
- Black currant
- Figs
- Coconut
- Garlic
- Onion
- Apples
- Pears
- Mangoes
- Banana
- Lawyer
Foods rich in magnesium
- Oats
- Lettuce
- Asparagus
- Whole wheat
- Pumpkin
- Potatoes
- Peach
- Peas
- Lentils
- Plums
- Dried fruits (hazelnuts, walnuts)
Foods rich in potassium
- Vegetables (peas, chickpeas, beans)
- Prunes
- Apricots
- Banana
- Lawyers
Vitamin D to strengthen bones
Vitamin D is essential for the absorption of calcium and magnesium in the bones. Indeed, it is produced by the body in a natural way when the skin is directly exposed to the sun. Therefore, it is recommended to expose yourself to the sun during the early hours of the morning or at the end of the day.
You can also consume eggs and fatty fish (sardines, herring, salmon, tuna) or consume this vitamin in the form of a food supplement.
Foods rich in omega 3
Omega 3 and 6 fatty acids are found in large amounts in the following foods:
- Blue fish
- Eggs
- Butter
- Raw dry fruits without salt
- Linseed
Foods rich in protein
Certainly, we can get protein by consuming meat, fish, or eggs. But too much animal protein can cause osteoporosis or even make some cases worse. This is why we recommend these few proteins of plant origin:
- Vegetables
- Alfalfa
- Lawyers
- Raw dry fruits without salt
- Spirulina
We have to sort it out
There are certain foods that take calcium from our body. On the other hand, others do not allow to assimilate it well. This is why the following foods are not recommended:
- An excess of animal protein
- Alcohol
- Tobacco
- White sugar
- Coffee
- Sweet and soft drinks
- Refined foods
- Pre-cooked foods
- Fried
- Salty foods
- As for the bran, it prevents the absorption of calcium: we should therefore consume whole foods while avoiding products that contain added fibers (cakes, bread, etc.) or take them separately from foods rich in calcium.
- Vegetables with oxalates (spinach, beetroot): they can also be eaten separately from foods rich in calcium
Schussler’s salts
Schussler’s salts are a homeopathic remedy without contraindication or side effects. Indeed, they can be very useful to us to help our organism to better assimilate food.
The most suitable types of salt for certain bone problems are:
- Bone wear : Phosphoric Calcium
- Fairly lean bones: Natrium Chlorate and Natrium Sulfurique
- Fragile, decalcified bones: Calcium Fluorine, Calcium Phosphoric and Magnesium Phosphoric
- Rigid bones: Calcium Fluorine, Calcium Phosphoric and Silicon
- Bone Breakage : Calcium Fluoride, Calcium Phosphoric and Magnesium Phosphoric
- Pain caused by old, poorly treated wounds: Phosphoric Natrium, Silicon and Phosphoric Magnesium
How to consume them?
It is enough to take three times a day two tablets separated from meals and from strong flavored and minty items (chewing gum, toothpaste, etc.). You can even alternate if you have to take more than one.