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5 Surprising Foods That Promote Bone Health

When you think of bone health and foods, what comes to mind? Dairy such as milk cheese and yogurt? This is true for most people. And while dairy can certainly promote bone health, there are other surprising foods that promote bone health.

Which ones?

Read on and find which are the 5 ordinary and surprising foods that promote bone health.

5 Surprising Foods That Promote Bone Health

1. Cauliflower

Cauliflower is a bone-health powerhouse because it's one of the rare foods that's a good source of Vitamin K.
As you know, vitamin K, and specifically K2, is great for bone health and may even help prevent fractures in post-menopausal women.
Inadequate vitamin K can increase the risk of bone fractures and osteoporosis.
What’s more, Vitamin K can improve the absorption of other bone-supporting nutrients like calcium and magnesium.  This is helpful because cauliflower is also a good source of many bone-supporting minerals including calcium, phosphorus, and magnesium.

2. Salmon

Fatty fish including salmon are great for bones. Salmon:

  • Contains vitamin D, a proven bone-health mineral that improves your body's use of calcium
  • Is a great source of omega-3 fatty acids which reduce inflammation and support bone health
  • Provides almost 200 mg calcium per 3 ounces (canned salmon)

Surprisingly, canned salmon is likely the preparation for bone health. When canned, small soft bones are included in the meat (you don't notice them), providing many nutrients.

3. Green Beans

Amazingly, green beans are a wonderful food for your bones!

Like cauliflower, they are a good source of Vitamin K. As discussed above, low vitamin K status is associated with bone fractures. When vitamin K deficiencies are corrected, bone health is improved via bone matrix proteins and calcium (1).

Secondly, green beans contain natural silicon!

In fact, one cup of green beans provides about 7 milligrams of silicon. This may seem like a tiny amount, but it's actually quite potent and plays a vital part in the health of our bone and connective tissue.

Fortunately, the silicon in green beans is also well-absorbed. Since it’s known that silicon-rich foods help reduce the risk of osteoporosis in postmenopausal women, this is more great news (2).

4. Eggs

Egg lovers rejoice! Eggs are a food packed with nutrients, and they offer a 1-2 punch for bone health.

First, egg yolks are a good source of fat-soluble vitamins, including vitamin D.

Second, eggs contain a combination of B-Vitamins that are specifically supportive of bones. They contain:

  • B6 (pyridoxine)
  • B12 (cobalamin)
  • Folate (the naturally occurring form of synthetic folic acid)

Studies have shown that these B-vitamins work together in the body to reduce homocysteine. High homocysteine has been associated with a potential for increased hip fracture risk in the elderly.

5. Brazil Nuts & Walnuts

While it's easy to think of bones as hard and brittle, they are actually living tissues with live cells, fluids, and matrixes. Throughout your life, bones build, tear down, and rebuild. They are able to regenerate after a break and heal when injured.

All this work takes nutrients, and walnuts and Brazil nuts are full of them.

First, Brazil nuts are a great source of magnesium. Magnesium is vital for bone health and is often deficient in adults. In fact, magnesium deficiency is a risk factor for osteoporosis. Low magnesium may weaken bones directly, or it may cause issues with the absorption of calcium into the bones (3).

Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid. They specifically decrease the rate of bone breakdown and keep bone formation constant according to studies.

Bonus: Another great source of magnesium for bone health? Raw cacao.

Bottom Line

You can go beyond dairy and eat foods that promote bone health all day long. Along with the Silical System, your food can be your medicine for bone health!

 

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