14/12/2024
Research shows that dairy isn't just failing to protect our bones - it might actually be doing the opposite! Many studies have shown that drinking milk actually appears to increase the risk of bone fractures as you age.
For example, in a 12 year Harvard study of 78,000 women, those who drank milk three times a day broke more bones than women who rarely drank milk.
Plus, those who eat plant-based tend to have a lower renal acid load, which reduces the amount of calcium being excreted in the urine.
So, what are the best foods for bone health?
1. Dark leafy greens
These are absolute calcium powerhouses! Would you believe that one cup of cooked collard greens actually provides more calcium than a glass of milk? Plus, they're loaded with vitamin K2 which helps direct that calcium exactly where it needs to go.
Collard greens
Bok choy
Kale
Mustard greens
Mineral-rich seeds
They're packed with calcium, magnesium, and phosphorus:
Sesame seeds (especially black sesame)
Chia seeds
Pumpkin seeds
H**p seeds
Beans and legumes
These provide both calcium and protein, plus amazing minerals like magnesium and potassium:
White beans
Navy beans
Chickpeas
Black beans
Antioxidant-rich fruits
These help protect our bone tissue from oxidative stress:
Berries (especially blackberries)
Oranges
Prunes
Pomegranates
Mineral-packed vegetables
These provide this amazing matrix of nutrients that support bone health:
Sweet potatoes
Brussels sprouts
Broccoli
Butternut squash
