Best foods for bone health and calcium?
These foods support general BONE HEALTH
Leafy Greens – Kale, collard greens, spinach and Asian greensare rich in calcium, vit K and magnesium, essential for bone health
Bone Broth – Contains collagen, gelatin and minerals like calcium and phosphorus that support bone structure and density
Fatty Fish – Salmon, Sardines, and Mackerel are high in vitamin D and omega-3 fatty acids to support calcium absorption and bone strength
Eggs Yolks – Are rich in vitamin D, which supports calcium absorption
Sea Vegetables - Are high in calcium, magnesium, iodine and vit K2, which support bone strength. A healthy thyroid relies on iodine to regulate hormones that influence bone growth and maintenance
Fruits – Oranges, berries and figs provide vitamin C, essential for collagen formation in bones
Fermented raw dairy – If tolerated, raw cheese from grass-fed cows or goats is great for bone building and is cardio-protective
CALCIUM-RICH food
Raw fermented dairy – If tolerated, this is an excellent sources of bioavailable calcium
Leafy Greens – Collard greens, broccoli, Asian greens, kale etc are high in calcium. Spinach less so due to oxalates
Fish with bone – Sardines and canned salmon
Tofu – A good plant-based calcium source
Legumes – White beans and chickpeas offer a plant-based calcium source
Sesame Seeds – Are high in calcium
Don't forget, we need a healthy gut to breakdown and absorb all nutrients, and healthy (not inflamed) cells to absorb them