Top Nutrients for Bone Health
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By Candace L. Talmadge
Bones require a total of 19 vitamins and minerals for optimum health, according to Irma Jennings, a holistic bone health coach at FoodForHealthyBones.com.
Jennings points out that many foods contain more than one top bone health nutrient. She recommends whole foods that are unprocessed and organic, since pesticides inhibit the growth of nutrients within a plant.
She also suggests that we regularly alter our menu choices to derive bone health nutrients from a wide variety of foods.
Following are the seven top nutrients for bone health and the foods that are highest in each.
To start a conversation about bone health nutrients, click here. -
Top Bone Health Nutrient #1: Calcium
Collard greens
Dairy products
Kale
Spinach
Dandelion greens
Seaweed (like hijiki) and sea vegetables
Black beans
Nuts and seeds like almonds, Brazil nuts, and black sesame seeds
Yogurt -
Top Bone Health Nutrient #2: Magnesium
Bean sprouts
Collard greens
Organic corn
Kale
Oats
Wild rice -
Top Bone Health Nutrient #3: Manganese
Artichokes
Asparagus
Beet greens (tops)
Rye
Avocadoes
Blackberries and blueberries -
Top Bone Health Nutrient #4: Zinc
Alfalfa sprouts
Brussels sprouts (cooked)
Black and pinto beans -
Top Bone Health Nutrient #5: Boron
Avocados
Broccoli
Celery
Dried parsley -
Top Bone Health Nutrient #6: Vitamin K
Cabbage (all colors)
Beef (grass-fed only)
Natto (Japanese fermented soy) -
Top Bone Health Nutrient #7: Vitamin D
Dried shiitake mushrooms
Mackerel
Wild sockeye salmon
Canned sardines
Tuna
Eggs
To start a conversation about bone health nutrients, click here.
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