Bone Strengthening Foods

Osteoporosis prevention is one of the greatest concerns for women over 35, as the estrogen and progesterone levels begin gradually dropping. Besides weight-bearing exercise such as incline walking or hiking, diet is the best way to fortify your bones and prevent bone loss naturally without any medical intervention.

Calcium supplements are expensive and are generally not absorbed as well as the calcium available in foods. Other essentials to bone health are eating plenty of magnesium, phosphorus, chlorophyll, and silicon rich foods as well as exposing at least 20% of your skin to the sun for at least a half hour per day, to receive enough Vitamin D from the suns rays. Avoiding coffee is also very important as it is a calcium inhibitor.

Here is a list of foods that are rich in calcium and other essential nutrients for bone health:

• Hijiki *
• Wakame *
• Kelp *
• Kombu *
• Nori *
• Sardines
• Almonds
• Amaranth
• Hazelnuts
• Parsley
• Turnip Greens
• Sunflower Seeds
• Garbanzo Beans, or Hummus
• Quinua
• Watercress
• Black Beans

• Pistachios
• Pinto Beans
• Kale (Bee Natural has it)
• Sesame Seeds (especially black), Tahini
• Tofu
• Walnuts
• Okra
• Salmon
• Spirulina
• Dried Wheat Grass
• Avocado
• Beet Greans
• Broccoli
• Cauliflower
• Chia seeds
• Pecans

• Coconut
• Figs
• Eggs
• Lentils
• Oats
• Prunes
• Rye
• Soy Milk
• Wheat
• Carrot
• Celery
• Cucumber
• Brown rice
• Dandelion greens
• Apricots

* These are all forms of seaweeds available in some heath food stores.

Do your best to include as much of these foods in your regular diet as possible, exercising your creativity. I know that some of these foods may not be available here in Mexico, but most are and some foods, like dried seaweed, can easily be brought from the States and integrated into your diet here. Experiment, have fun!

All the best,

Cofe Fiakpui L.Ac. MATCM