“Drink milk for strong bones and teeth.” An old rule that is still applied today.
Study after study has confirmed that it’s not true of course. A quick glance at the nutritional information of various foods will tell you that there is far more calcium in most vegetables than there is milk. Plus, the human body has a far more difficult time absorbing the calcium from milk than it does from other sources.
Even worse, most milk is full of harmful antibiotics and hormones, and can even be linked to undermining the health of your bones due to its acidifying effects. Organic grass-fed milk is a better option, but its nutrients aren’t much easier to absorb.
Yet, the list of things we’ve been told to eat for good bone health is quite short. The question becomes then, if not milk, what else?
Bones
It should come as no surprise that bones contain many of the nutrients necessary to maintain good bone health. Any bones that are soft enough to eat are good, like those from fish, different kinds of poultry, or rabbit. Using a pressure cooker to tenderize them is often a good way to make bones edible.
Bone Broth
If you are dealing with harder bones, like those from beef, pork, or chicken, you can often make them into a great stock. Cooking bones for a long time in boiling water leaches out all of the nutrients and minerals that are so crucial to good bone health, and you are left with a delicious base for making soup, stew, or even a sauce.
Protein
If you’re going to eat the bones, you should probably eat the meat too. Getting enough protein is not just important for good bone health, but is also vital for maintaining a strong skeletal system. Of course not just animal proteins are good, nuts, seeds, eggs, and beans are all great sources of protein. Plus, they help you feel full longer.
Fat
In particular, healthy fats like Omega-3 fatty acids are important for your bone health. Eating fish like tuna, trout, salmon, sardines, and halibut is a great way to get these healthy fats or you can take fish oil supplements, which have a variety of other benefits especially for your brain.
Complex Carbs
Eating enough complex carbohydrates is necessary so that your body does not turn to other sources, like protein, for energy. That way the protein you do eat can be used for maintaining your bones. In addition, most complex carbs contain magnesium, which aids the body in the digestion of calcium, so they are important to eat with other calcium-rich foods. There are all kinds of good sources of carbohydrates such as quinoa, oats, buckwheat, brown rice, whole grain flour, and many more.
Trace Minerals
We hear a lot about calcium, but there are in fact a lot of different minerals that are necessary to maintain good bone health. Magnesium, potassium, phosphorous, and vitamin D, to name a few, all play a role in forming and maintain strong bones. So eating foods rich with trace minerals is just as important as eating ones rich in calcium and protein. Nuts and seeds, like chia seeds, flaxseeds, sesame seeds, almonds, and walnuts, are great sources of minerals, as are sea vegetables.
Vegetables
Vegetables are probably the best source of nutrients for maintaining good bone health. Leafy greens like kale, spinach, and collard greens all contain a ton of calcium. There is more calcium in two cups of collard greens than there is in a glass of cow’s milk. In addition, they contain manganese and phosphorous, which are both important for healthy bones.
Source: Healthy Holistic Living
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