Best Foods for Bone Health

kaleAs we age, the strength and health of our bones can be at risk. Osteoporosis has become more of a concern in recent years, in fact there are a reported 300,000 new cases per year in men and women.

It is estimated that over 25 million people in the United States are affected by this condition, and the larger part of that is women.

Is Dairy the Answer?

Many health experts say that dairy isn’t the answer when it comes to building stronger bones while others still give a thumbs up to dairy along with other foods.

Anne Marie Colbin says “The main component, then, to prevent fractures, is the bone’s flexibility, given by the collagen matrix, rather than the calcium.” She also feels that milk has an imbalance of calcium to phosphate ratio which means that it doesn’t get absorbed like calcium in other foods (such as greens for example).

So what about supplements? “Calcium supplements in these cases may be counterproductive: an excess of calcium and a lack of collagen matrix could make the bone hard but brittle, and so more easily breakable.”

Dr. Mark Hyman says “Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study, dairy may increase risk of fractures by 50 percent!”

Greens, Beans, and Fish

There are three food groups that all health experts can agree on as safe ways to get calcium, and two of these foods groups — beans and fish — contain ample amounts of Vitamin D, a super vitamin when it comes to bone health. So add plenty of antioxidant-rich and nutrient-dense greens like kale, spinach, and broccoli to your plate. White beans like navy can make a hearty soup or chili. Salmon is a vitamin D all-star and there are several delicious ways to cook it. Here’s the skinny on how to outfit your dinner table with these foods, cooking easy, delicious recipes:


  1. Thanks for sharing, it looks really tasty! 🙂 i love it

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