I have been asked a lot recently about bone health. Maybe it's the winter time and people are worried about falling and breaking bones or maybe it's because of the serious lack of vitamin D since it's really dark seemingly allllll the time....(or at least in Chicago😉)
Different vitamins and minerals work together synergistically to keep our bones strong and healthy. These include Calcium, Zinc, Vitamin C, Vitamin D, Phosphorus, Vitamin K and Magnesium. Below are some of the foods that can be helpful not just for bone health, but for everyday life too! This clearly isn't an exclusive list but it's a great start! Don't forget to get in some exercise, especially weight baring ones as running, dancing and lifting weights which can stress your bones in a good way and signal your body to make more bone cells.
👉Calcium: Collard greens, spinach, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli
👉Vitamin C: Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.
👉Vitamin D: Fortified plant milks, orange juice, cereals, certain mushrooms, and SUNSHINE☀️
👉Vitamin K: Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.
👉Magnesium: Brazil nuts, spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins
👉Phosphorus: Sunflower, pumpkin seeds, brazil nuts, cashews, almonds, pine nuts, oats, quinoa, rice and pistachios
👉Zinc: Spinach, flaxseeds, and pumpkin seeds
👉 Potassium: Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes
There is a ton more information out there but this is a good start if you're wondering about bone health!🦴