Day 5 of 12 Days to Bone Health Holiday Tips
Superfoods to Strengthen Bones
A “superfood” is a food that is rich in many nutrients and low in empty calories. Most superfoods are fruits or vegetables, but there are others as well.
For bone health, a diet should include a healthy dose of brightly colored fruits and vegetables, dark leafy greens included. I know you got that down, now let’s see what other superfoods you can add to your day to support your bones.
As we age, it becomes more and more difficult for our bodies to absorb and assimilate the nutrients we consume. Hence one of the reasons bone losses occurs.
The older we get, the more important it is to consume foods high in nutrients and low in empty calories. And empty-calorie foods contains a lot of calories with little to no nutrients (like junk food).
So, it becomes even more important to avoid and eliminate these foods that are higher in calories and lower in nutrients, and “bone up” on even more fruits and vegetables in our daily diet.
MY ADVICE? My advice is to concentrate on adding the following superfoods as much as you can, and not worry about eliminating. Why? Because this is a wonderful time of year where we embrace family, friends, parties and festivities. Let’s enjoy the season, and fill our plates with the good stuff first, and then allow ourselves to indulge. If you eat healthy first, you won’t have room for all of the unhealthy that you might consume otherwise. Smart, huh?
For bone health, I recommend including a minimum of at least two of the following super foods a day. There are more superfoods available to strengthen the bones, but let’s start with the list below.
1 Dark leafy greens, the darker the better – High in calcium (1 cup gives 200 mg), Vitamin K and other phytonutrients essential for good health. Aim for 2 bunches (8 cups) a day.
2 Eat the rainbow (of fruits and vegetables, that is). Aim for 1 serving a day of color of the rainbow (red – tomato, purple (eggplant, blue (blueberries) orange (citrus fruit), green (broccoli), yellow (squash), white (mushroom), etc.
3 Dried fruits such as figs, prunes and raisins are high in bone strengthening nutrients.
4 Protein – grass-fed, range-free is vitally important to help body restore bone. Salmon, tuna and other low-mercury fatty fish are excellent sources of omega 3’s which help reduce inflammation. Aim for 6 oz. a day
5 Molasses – yep! Molasses is an excellent alternative to refined sugar, and provides calcium and other minerals to help supply your daily needs. Just one tablespoon gives 41 mg. of calcium, and delicious in coffee, yogurt, oatmeal or in a smoothie.
6 Tofu – just ½ cup supplies 860 mg. of calcium. I recommend tofu for menopausal women as the isoflavones help control menopausal symptoms. Tofu is also an excellent source of protein for those wanting a vegetarian meal. I include ¼-1/2 in my morning smoothie a couple times a week. Try not to exceed 3-4 servings of tofu a week.
If the above information seems overwhelming and you don’t know where to begin, let’s talk. In our phone conversation, we will look at your symptoms, determine if you need a mineral test to assess for deficiencies. Once we begin working together and based upon mineral test results, you will be given a protocol to follow for at least 90 days that puts you on the track to eliminating symptoms and overcoming your bone loss. Yes! BONE LOSS IS REVERSIBLE! But it depends on many things which we will address.
We also discuss which foods you need to eliminate, and which foods you need to add, based upon your deficiencies and body type. https://p.bttr.to/361E25K