Got Kale? And other strong-bone builders.

Got Milk?   If you can’t remember the last time you asked an ad agency for nutrition advice, that would make two of us.

Milk and dairy consumption is probably the most obvious food source that comes to mind when you think of eating for strong and healthy bones. While calcium is crucial for bone health there are many other nutrients you may want to consider adding to your diet to ensure your bones stay healthy. Vitamin D, magnesium, protein, omega-3 fatty acids, and vitamins A, C, and K are the forgotten heroes of bone health. Vitamin D is necessary for our bodies to absorb calcium, high calcium levels mean healthier bones with higher bone mass and lower fracture rates. Calcium is found in a variety of different foods including rhubarb, kiwi fruit, and dark leafy greens.

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Magnesium, like Vitamin D is essential for calcium absorption and metabolism.  It also assures the strength and firmness of teeth and bones! Magnesium can be found in cashews, pumpkin seeds, Brazil nuts, and walnuts, which all make a great snack.  Try to opt for the raw unsalted versions.  Protein, in moderation and in combination with other nutrients mentioned previously can be very beneficial to bone health. However, sticking to lean protein such as chicken, and plant based protein like nuts and seeds will be the best way to incorporate this nutrient into your diet. Omega-3 fatty acids are also important for strengthening bones and preventing osteoporosis, these can be found in salmon and flax seeds. Vitamins A, C, and K aid in collagen formation, skeletal growth, and cell differentiation which are all critical for maintaining healthy bones. Oranges, swiss chard, spinach, figs, tomatoes, asparagus, collards, brussel sprouts, sweet peppers, and of course, king kale are great additions to your diet in order to get these nutrients. Together all of these nutrients keep your bones strong and protect your bones from disease. Adding these nutrients into your diet can be easy and delicious, your bones will thank you in the long run.   Have you tried cashew pesto sauce?  We made it easy for you to integrate calcium-rich and tasty recipes on our Pinterest page (you’re welcome!)