Nutrient Tag Team BOOSTS Bone Strength
One of the surest signs of declining health and vitality are weak, brittle bones.
Weak bones are the underlying cause of more than 400,000 fractures every year in people over 45—which can set the stage for disability and death.
This is a major issue for mature men and women.
Some factors are out of your control… like age and genetics.
Fortunately, there’s plenty you CAN control.
Osteoporosis reduces the density of your bones. They become more porous, making them weaker.
It’s like a rotting stump of wood.
This is because as you age, your bones break down faster than they’re rebuilt.
You must rebalance this bone system to strengthen your bones and reduce fractures. And to do that, you’ll need to load up on two vital nutrients: calcium and vitamin D.
With a little planning, this should be fairly simple to do through diet alone. Take a look:
Breakfast
Start your day with a bone-friendly spinach and cheese omelet, and wash it down with some whole milk (unpasteurized, if possible).
Eggs provide your vitamin D, and milk, cheese, and spinach are all excellent sources of calcium.
Lunch
For lunch, have a salmon and avocado sandwich. Salmon is a great two-for-one bone builder because it provides both calcium and vitamin D.
Be sure to purchase wild-caught salmon because it has more vitamin D than the farm-raised variety.
Dinner
For dinner, start adding sardines to your better-bones menu. They provide about 325 mg of calcium in 3 ounces. That’s more calcium than what’s found in milk!
For a boost of vitamin D at dinnertime, serve some sautéed mushrooms. They are one of the few foods that provide vitamin D. Because (like you) they synthesize vitamin D when exposed to UV light. (Fascinating!)
This is just a sample meal plan, of course. But you get the idea. If you intentionally include bone-building foods in your regular menu, you’ll take a meaningful step toward preventing bone loss and reducing your risk of a dangerous fracture.
P.S. Want to add even MORE bone protection as you age? New research suggests the solution could be found in a most unlikely place. CLICK HERE to reveal the surprising food.
SOURCE:
“Bone loss: Epidemiology of bone loss.” Arthritis Res Ther 2, 441 (2000). https://doi.org/10.1186/ar125
