Summer is a perfect time to start taking care of our bones if we don’t want them to get weaker with age which might lead to hip fractures. To feel and look fabulous while getting older, we also have to prevent/reduce risk of osteoporosis. To prevent significant bone loss, we should eat more fruits and vegetables that are important for bone healing, bone building, collagen production, repairing tissues, bone loss, bone strength.
We need to incorporate certain foods into our diet to keep our bones healthy: prevent bone loss, make our bones stronger, or to heal the bones if they are already broken.
- Protein rich foods: fish, poultry, nuts, beans and lentils, dairy foods.
We need protein for collagen production which is very important for bone strength.
- Vitamin C rich foods: Asparagus, avocados, berries, broccoli, Brussels sprouts, cantaloupe, collards, dandelion greens, dulse, grapefruit, kale, lemons, mango, mustard greens, onions, oranges, papayas, parsley, green peas, sweet peppers, persimmons, pineapple, radishes, spinach, strawberries, Swiss chard, tomatoes.
Vitamin C helps make collagen which is very important for bone healing; it also boost immune system which helps recovery in general:
- Calcium rich foods: almonds, asparagus, beans, broccoli, bok choy, cabbage, collards, dandelion greens, dulse, figs, kale, kelp, oats, prunes, salmon, sardines, seafood, sesame seeds, yogurt / kefir.
Calcium helps prevent osteoporosis, reverse loss of bone Calcium.
- Vitamin D rich foods (helps to absorb Calcium): salmon, avocado, dandelion greens, sweet potato, sesame seeds; being in the sun.
- Silica rich foods: alfalfa, burdock root, cucumbers (skin), bell peppers, tomatoes, oats, radish, strawberries, cabbage, sunflower seeds.
Silica helps to absorb Calcium, repair tissues, strengthen bones.
- Vitamin K rich foods: leafy greens(kale, collard greens, swiss chard, spinach), Brussel sprouts, broccoli, parsley, romaine lettuce.
Vitamin K helps to regulate normal blood clotting function, speed up repairing collagen and bone tissues.
- Zink (helps to avoid bone loss) rich foods: artichoke, avocado, burdock root, blackberries, cacao nibs, cauliflower, collards, kidney beans, parsley, peaches, turnips, onions, almonds, pumpkin seeds, pecans, cashews, macadamia nuts, sesame seeds pine nuts, walnuts, sweet potato, squash, spinach, yogurt, fresh ginger root, sea vegetables (dulse, nori kelp).
Don’t forget that we also need some exercises to keep our bones healthy, Did you know that simply grocery shopping for 30 minutes helps you burn 70-80 calories, vacuuming, cooking, cleaning the house – about 110 calories? Even light exercises help us be healthy and keep our bones strong More on burning calories the easy way.
Let us be bone health smart, shall we?
If you feel that it is the right time to have your “ME” TIME to take care of yourself with one of my Holistic Health and Nutrition Programs or my unique and affordable eCoaching Program for Women, contact me and let us talk….
Breathe, smile and be happy.
© Irina Wardas, HHC
Women’s Holistic Health, Nutrition and Relationship Expert
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nice article about protein…very informative thx
I thought so too, Holy. Glad you like it. Breathe, smile and be happy.