Better Bone Health Grocery List

Eating right is the start-point for better bone health and healthy foods are the best source of nutrients that support and strengthen bones.

You can see from the foods listed below that a bone-healthy diet has a lot of choices and variety – some nutrients more so than others, though. Here is a list of some of the essential nutrients for bone health, the Recommended Dietary Allowance (RDA) for each for better bone health, and some common foods that can help you meet your goals for bone health nutrition.

Calcium

The RDA is 1,200 mg/day, but the majority of American women older than forty consume less than 600 mg/day.

• 8 ounces of milk or yogurt (350 mg)
• 1.5 ounces cheddar or mozzarella cheese (300 mg)
• 1 cup frozen yogurt, cream cheese or cottage cheese (125 mg)
• 6 ounces of calcium-fortified orange juice (375 mg)
• 2 ounces of almonds (150 mg)
• 3 ounces canned salmon or sardines (200 mg)
• 1⁄2 cup spinach, kale, bok choy, mustard or turnip greens (100 mg)
• 1⁄2 cup broccoli, green beans (20 mg)

Magnesium

The RDA is 320 mg/day, but the majority of American women older than forty consume less than 225 mg/day.

• 2 ounces of almonds or cashews (160 mg)
• 2 ounces of peanuts, mixed nuts (100 mg)
• 1 cup raisin bran, bran flakes, shredded wheat cereal (75 mg)
• Medium baked potato with skin (50 mg)
• 1⁄2 cup brown rice, black-eyed peas, pinto/kidney beans, lentils (35 mg)
• 8 ounces of milk (25 mg)
• 160 mg

Vitamin D

The RDA is 600-800 IU, but the Endocrine Society recommends 1,500 IU. The majority of American women older than forty consume less than 200 IU/day. * It’s almost impossible to get enough vitamin D from food sources alone.

• 1 tablespoon Cod liver oil (1,350 IU)
• 3 ounces sword fish or salmon (500 IU)
• 3 ounces canned tuna fish (150 IU)
• 8 ounces of vitamin D-fortified milk (125 IU)
• 3 ounces beef liver (40 IU)
• one large egg yolk (40 IU)

Silicon

The RDA has not been established, however increased bone mineral density has been shown when more than 40 mg/day is consumed. The average dietary intake for women older than fifty is approximately 20 mg/day. *Silicon from food sources is not easily absorbed.

• 16 ounces of beer (12 mg)
• 16 ounces of FIJI® water (45 mg)
• 16 ounces of Aqua Pacific® water (30 mg)
• 16 ounces of Volvic® water (15 mg)
• 1 Serving of whole-grain breakfast cereal, granola, or dried fruit (9 mg)
• 1⁄2 cup brown rice (4 mg)
• ½ cup green beans (4 mg)

Boron

The RDA has not been established, however increased bone mineral metabolism has been shown when more than 3 mg/day are consumed. The average intake of Boron is approximately 1mg/day.

• small box of raisins (mg)
• 1⁄4 cup prunes (1 mg)
• 1⁄4 cup almonds (1 mg)
• 1⁄3 cup of apricots (1 mg)
• half an avocado (1 mg)
• 1⁄3 cup of dry roasted peanuts or hazelnuts (1 mg)

Vitamin K

The RDA is 90 mcg (micrograms)/day for women. Improved bone density is reported with more than 109 mcg/day. Average dietary intake of vitamin K in the U.S. is 80 mcg/day, and more than half the population consumes less than 70 mcg/day. *Vitamin K should not be taken with blood thinner Coumadin®, but high doses do not have adverse effects and do not increase clotting in people who are not taking Coumadin®.

• 1⁄2 cup cooked kale or collard greens (500 mcg)
• 1 cup fresh spinach (140 mcg)
• 1⁄2 cup cooked broccoli; or 3⁄4 cup raw broccoli (120 mcg; 70 mcg)
• ½ cup cooked Brussels sprouts
(120 mcg)
• 1⁄2 head Iceberg lettuce (70 mcg)
• 1⁄2 cup coleslaw (40 mcg)
• 1 cup blueberries (40 mcg)

Inositol

No RDA has been established because the body makes inositol. Experimental studies have reported improved bone mineral density with inositol supplementation. Inositol from fruits may be more beneficial than inositol from hulls of grains and beans.

• 1⁄4 cantaloupe (355 mg)
• 1 fresh orange (300 mg)
• 1 slice stone ground whole wheat bread (300 mg)
• 1⁄4 cup of prunes (6 to 8 prunes) (250 mg)
• 1⁄2 fresh grapefruit (200 mg)
• 1 fresh lime (200 mg)
• ½ cup green beans (150 mg)
• 1 Kiwi fruit (130 mg)
• 1 cup watermelon (60 mg)
• 1 fresh peach (60 mg)
• 1 cup chocolate milk (45 mg)

L-arginine

RDA has not been established. The average U.S. intake is 4.4 mg/day with one quarter of the population consuming less than 2.6 mg/day. *Arginine helps arteries relax and improves blood flow, but should not be taken after an acute heart attack.

• 3 ounces of chicken (2 mg)
• 3 ounces of turkey (2 mg)
• 3 ounces of beef (2 mg)
• 3 ounces of pork (2 mg)
• 3 ounces salmon or shrimp (1.1 mg)
• 1⁄4 cup peanuts; almond; or cashews (1 mg; .8mg; .7 mg)
• One whole egg (.8 mg)

Vitamin C

RDA 75 mg/day. Half of all women in the U.S. between the ages of forty and sixty years consume less than 63 mg/day. Mega-doses are not recommended, but increased doses of vitamin C have improved bone healing in experimental studies.

• 3⁄4 cup orange juice (93 mg)
• 3⁄4 cup grapefruit juice (70 mg)
• 
1⁄2 cup cooked broccoli (51 mg)
• 1⁄2 cup fresh strawberries (49 mg)
• 3⁄4 cup tomato juice (33 mg)
• 
1⁄2 cup cantaloupe (29 mg)
• 1 raw medium tomato (17 mg)

This is an excerpt from the eBook Practical Tips for Bone Health and Osteoporosis from the Institute for Better Bone Health. Download your free copy today at www.bonehealthnow.com/ebook

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