It is common knowledge that calcium is important for strong and healthy bones. But there are a host of other nutrients including potassium, magnesium, and vitamins D & K that are also essential for skeletal health. To prevent diseases such as osteoporosis and osteoarthritis, it is critical to make sure your diet is rich in these nutrients.
Not only are dairy products are loaded with calcium, phosphorus, iodine, and selenium, but they are one of the best sources for fat soluble vitamins such as D, K, and A. These nutrients are critical to building and maintaining skeletal integrity. Grass-fed dairy also has a much healthier lipid profile boasting conjugated linoleic acid (CLA) which is known to lower inflammation assisting those with arthritic pain.
Although an acquired taste for some, the nutrient density of these small ocean dwellers is unmatched! Sardines are loaded with vitamin D in particular, which helps the body absorb calcium to build up bones. Since many people spend most of their days indoors, inhibiting vitamin D production from sunlight, it is important to supplement the diet with vitamin D rich foods. Sardines also come with a host of other nutrients including DHA, iodine, zinc, and selenium.
Another important co-factor in the absorption of calcium is magnesium. The majority of Americans are deficient in this vital nutrient so it is important to bolster levels with magnesium rich foods like almonds, which also have calcium, phosphorus, and boron, to promote bone health. It is important to note that the nutrition of almonds is more bioavailable when they have been soaked or sprouted.
Include these superfoods in your diet today to fill in the nutritional gaps so your body has all the building blocks necessary for robust skeletal health!