Let Food Be Thy Medicine

Are you searching for just some food for bones? Any proper narrative on the best approaches for a sensible bone health routine should probably include mention of osteoporosis medication, regular dairy consumption, and beneficial activities such as bicycling or swimming, and should certainly encourage an abundance of regular daily calcium supplementation as well, right? Well no, not exactly. There are clearly some important pitfalls in relying on any of those approaches So, could we, at least in part, let food be thy medicine for improved bone health—to satisfy at least an aspect of what should be an important and sensible formula for increasing one’s bone density over time? You bet. Yes! And why not? Just hand me a manual on it, OK?

Bone-wise, let’s explore what are some very good food solutions for you for bone, by category, shall we? It would certainly be easier to go to your favorite grocery store with a shorter list of effective foods for bones than having to create a longer one impossible to memorize, correct? It would be easier to focus on important food categories than having to focus on specific food items, right? In other words, something that’s already in your head beats having to depend upon a much longer list of more specific items listed on paper for you to refer to, buried somewhere in your purse as you roll your cart forward. Further, let’s also make a point here to avoid that very same, stale, less ineffective, cookie-cutter approach to what had always been considered a really great bone-healthy food diet—before. OK?

Vitamin D Containing Foods

Vitamin D-containing foods for your bones: Yes, Vitamin D needs to be covered FIRST here, and for some very, very good reasons. Here are those 6 foods that naturally have Vitamin D in them: fatty fish, egg yolks, pork (and I didn’t say these were health foods, mind you), liver (of all animals, since it’s actually the liver that is most responsible for making Vitamin D in the first place), certain types of mushrooms (particularly the Portabella and Shitake kind), and certain types of algae as well (mainly the green kind).

Silica Containing Foods

Silica-containing foods for your bones: Yes, Silica. Am I inappropriately placing Silica before calcium here? No. For many reasons Silica needs this much attention, and much of our current research supports this. You will hear more about Silica for bone health Stay tuned. So, what does one obtain it from? Grains, beets, beans, beer. It’s just that some of those items could have a bit too much gluten in it for many folks’ liking though, especially if you’re not careful.

Calcium Containing Foods

Now, what you’ve been waiting for here: For a authentically good program of quality, absorbable calcium intake from your food intake: Do seeds, nuts, green leafy vegetables, legumes, mollusks, and also—wait for it—animal bones for all you non- vegetarians. Yes, you can eat animal bones, and you likely have done so before. Now think about it. Have you not munched at all on some canned sardines, anchovies at some times, or herring? So, which specific food items would represent the very best of each of those categories, respectively? Well, here they are: Sesame seeds, almonds, soy (yes, soy, sorry), and collard greens (yes, kale loses out to the collards on the subject of calcium),

Magnesium Containing Foods

Magnesium-containing foods for your bones: First of all, deficiencies among the U.S. population for this particular mineral are actually less commonplace than that of all main items previously mentioned. So, which “Magnesium foods” should you try to place on your shopping list? Ready? Quite honestly, you will find that all of the ones above mentioned for calcium will also represent some of the supremely-richest sources of magnesium as well! And you DO want this “bone health foods” project here to be as easy and as practical for you as possible, right? I’m pretty sure that this kind of planning would typically evoke the military’s old “KISS” principle. here. (Umm, never mind there. Let’s move on…)

Best Fruits

Best fruits for your bones: Plums are number one. Study after study over recent years has clearly proven this to be true. Why plums? We’re not exactly sure. But some apparently believe that it might be its unique combination of phytonutrients and its mineral array. Many are recommending prunes, or dried plums. Take 5-6 a day. NOT the fresh kind. Why? Plums are seasonal. Thus dried fruits can more easily be consumed all year round. Need another reason to use the dried version vs. the fresh? Well, how appealing and realistically sustainable would it be for you to have to carry around 5-6 fresh plums with you all the time? Think about it. Oh, and with respect to fruits, apples always seem to pull up with the silver medal in these scientific bone health contests, by the way. And that’s OK. An apple a day…



Dr. Kenneth C. Howayeck

Bone Health Made Easy Aug. 18, 2016

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