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Bone Health

Here's more information on bone health from Nicole Niemiec, an occupational therapist with 10 years of experience working with patients of all ages and illnesses. Her article which this is adapted from was published in the American Journal of Clinical Nutrition, Vol. 71, No. 1

Here, Ms Niemier gives advice on sticking with bone healthy nutrients and avoiding bone robbers. According to her, studies have shown that women who consistently consume high amounts of zinc, magnesium, potassium, fiber, vitamin C, vitamin D, vitamin K, boron, and manganese have greater bone density in middle age than women who report low intake of these nutrients. Here is her list of food that these vitamins and minerals are found in naturally.

Vitamin/Mineral Found Naturally In…
Zinc Shellfish, Nuts, Liver, Egg Yolks, Milk, Whole Grain Cereals Magnesium Green Vegetables, Soybeans, Figs, Corn, Apples, Almonds Potassium Green Leafy Vegetables, Oranges, Whole Grains, Sunflower Seeds, Nuts, Meats, Potatoes, Bananas Fiber Whole Grains, Figs, Apples, Potatoes Vitamin C Citrus Fruits/Juices, Tomatoes, Green Peppers, Strawberries Vitamin D Eggs, Sunshine (reacts with skin to form Vitamin D internally), Vitamin D Enriched Milk Vitamin K Green Leafy Vegetables, Cabbage, Cauliflower Boron Raisins, Peanuts, Grapes Manganese Whole-Grain Cereals, Egg Yolks, Green Vegetables, Nuts, Beans.

And this list are the bone "robbers", or things you should avoid too much of, can include excessive salt, protein, and caffeine. These can weaken your bones as you grow older and make you more susceptible to broken bones from falls.