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5 Nutrients to Support Healthy Bones
Margo Gladding on
Many people fear that if they are unable to eat dairy products, they will not be able to get enough calcium in their diet. Rest assured that you can get plenty of bone-building nutrients from a wide variety of non-dairy foods. Bones need a myriad of nutrients beyond calcium, such as vitamin D, phosphorus, vitamin C, vitamin A, vitamin K, protein, magnesium, healthy fats, zinc, manganese, and boron.
Nutrients for Healthy Bones
Here are some examples of bone-nourishing foods:
1. Vegetables
Vegetables provide calcium, vitamin K, vitamin C:
- Leafy green vegetables: kale, collards, mustard greens, arugula, bok choy, parsley, watercress, mesclun, spinach, Swiss chard, turnip greens, dandelion greens, beet greens
- Broccoli, cabbage, carrots, zucchini, acorn or butternut squash, celery, cauliflower, Brussels sprouts
2. Protein
Protein supports collagen:
- Beans, free-range chicken, fresh ocean fish, sardines, anchovies, oysters, organic eggs, organic tofu, grass-fed meat
3. Whole Grains
Whole grains provide magnesium and manganese:
- Brown rice, whole wheat, barley, oats, rye, millet, cornmeal, amaranth, quinoa, teff, buckwheat
4. Healthy Fats
Healthy fats provide vitamin K and vitamin D:
- Extra virgin olive oil, sesame and sunflower oils, flaxseed oil, coconut oil, butter, nuts, seeds, eggs, flaxseeds, avocadoes
5. Trace Mineral-Rich Foods
Trace mineral-rich foods provide trace minerals such as boron, selenium, phosphorus, magnesium:
- Seaweeds, nuts, seeds
Along with a balanced diet, I encourage individuals to take a comprehensive formula that includes many of the nutrients mentioned above. For example, Pathway makes a great formula called Bone Guardian and a vegetarian version, Algae Based Calcium. These supplements contain highly absorbable forms of calcium in addition to synergistic nutrients and cofactors and help support strong bones.
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