Key Ingredients:
- Soya, beans, lentils, miso paste - very rich source of phyto-oestrogens
- Eggs - rich in vitamin D
- Kale - dense source of magnesium
- Salmon - packed with omega-3 fatty acid, DHA
- Mackerel, anchovies - high in vitamin D and DHA
- Feta and goats cheese, yoghurt - calcium rich, easy to digest
- Almonds - great source of easy to absorb calcium
4) Increase phyto-oestrogen-rich foods
For menopausal women, consuming foods rich in phyto-oestrogens may help to reduce bone density loss by providing oestrogen like compounds to the body.
5) Up the oily fish
We now know that one particular omega-3 fatty acid called DHA is involved in maintaining stronger bones. While it is possible to get plant-derived DHA in supplement form, oily fish is a quick and simple way of getting adequate amounts each day.
Build better bones through diet.
2) Increase magnesium-rich foods
Magnesium is another forgotten nutrient that is vital for a healthy skeleton. Magnesium plays a vital role in the way in which calcium is metabolized and utilized. It is required for the proper formation of calcitriol, the active form of vitamin D responsible for increasing calcium levels in the blood. Adequate magnesium intake also reduces the release of parathyroid hormone (PTH), a hormone which causes an increased release of calcium from the skeleton, something which we desperately need to avoid in osteoporosis.
- Increase Vitamin D intake
Vitamin D is one of the biggest missing components in bone health. Although calcium is the structural material that the bones are made of, without the auxiliary nutrients that help it to do its thing, it is pretty much useless. Vitamin D is vital for getting adequate amounts of calcium into the bloodstream. Our primary source of vitamin D is the conversion off cholesterol into vitamin D precursors when the skin is exposed to UV radiation in sunlight. Depending on where you live, this can be a problem, so it's essential that we also look for as many dietary sources of vitamin D as possible.
Source: The Medicinal chef - Dale Pinnock and Food is better medicine than drugs - Patrick Holford.
3) Increase high quality calcium intake
Many people with these conditions look towards calcium supplements to remedy their drop in calcium. This may be helpful in certain circumstances, under the guidance of a practitioner, but often the calcium in these supplements is of poor quality and isn't very well absorbed. There have also been links between calcium supplementation (without the correct guidance) and heart and kidney problems. Therefore, I feel it is better to concentrate upon dietary sources. This doesn't mean guzzling pints and pints of milk, though, as that will bring its own set of problems. Dairy produce can be a good source of dietary calcium, but there are so many more. Many green vegetables, nuts, seeds, beans, even fish, are useful sources. The wider the variety you consume, the better.