Healthy Food

Healthy Food List #28: Best Nutrition For Preventing Osteoporosis

Food list

Basically, get more calcium and vitamin D.

1. Broccoli: Rich in magnesium, calcium, vitamin K, folate, vitamin B6, and vitamin C which helps improve absorption of calcium.

2. Lettuce: Rich in calcium, vitamin K1 and boron, all of which are important for bone health.

3. Green peas (preferably fresh): Rich in vitamin K (keep calcium in your bones, and out of your blood, vitamin B6 and folate (they fight homocysteine which is an enemy of formation of proper bone matrix.

4. Cabbage: Rich in calcium, vitamin C, vitamin K, folate and vitamin B6, all important for bone health. 

5. Spinach: Rich in vitamin K,  folate, vitamin B6, magnesium and calcium, for all around goodness of bone health.

6. Green Tea (preferably with little or no sugar): Rich in trace elements which help improve bone health and alkalize the tissues. 

7. Asparagus: Rich in trace elements which help improve bone health and alkalize the tissues.

8. Oats (preferably steal cut): Rich in minerals which improve your bone health. 

9. Parsley: Rich in vitamin K and folate.

10. Probiotics (e.g. yoghurt): Helps convert some vitamin K1 into vitamin K2 which activates osteocalcin, the main protein in our bones, which anchors the calcium molecules.

11. Lemons: Are acidic but their trace minerals have an alkalizing effect on our body. Moreover, vitamin C which increases calcium absorption.

Also useful are these foods full of vitamin D: cheese, egg yolks, almonds, pistachios, sunflower seeds, mushrooms, tuna, fortified whole grain breads and calcium-fortified orange juice. All these are rich in vitamin D.