The Bone Health Diet

As a naturopathic physician, our oath is to treat the whole person, so in regard to bone health and strength, we will again look toward and support whole-person health. This means eating things that support healthy bones, such as the following foods:

• Organic dairy products which contain calcium and vitamin D.
• Fish, particularly canned sardines and salmon for the calcium.
• Fatty fish, such as salmon, mackerel and tuna for vitamin D (but not farm-raised).
• Organic, dark, leafy vegetables for calcium and vitamin K, such as kale, Chinese
cabbage, broccoli and collard, turnip or mustard greens.
• Spinach, beets, okra, tomatoes, artichokes, plantains, potato varieties and raisins all contain magnesium.
• Peppers, oranges, grapefruits, broccoli, strawberries, Brussels sprouts, papaya and pineapples contain vitamin C.

Although beans can be a good source of protein, they contain a substance called phytates. This substance interferes with the body’s ability to absorb calcium. Beans need to be soaked in water for several hours or overnight, then rinsed off and cooked in clean water to reduce the phytates.
Eating foods with a lot of salt can cause the body to lose calcium, leading to bone loss. Avoiding highly processed foods as well as alcohol, caffeine and soda can help bones stay stronger as well.

Dr. DeeAnn Saber is a Primary Care Physician as well as a Functional Medicine and Endocrinology specialist, at Transformational Medicine. Connect at 520-209-1755,

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