A bone friendly diet doesn’t have to be complicated.  I hate complicated, such a waste of time and energy, so I love to keep things easy, quick and simple so I can get on with my life and enjoy being active.  

For any woman over the age of 40 to keep your bones nice and strong, try and eat some of the foods from each of the following groups.  The nutrients that we need to keep our bones strong are listed, and believe it or not, your heart and brain will benefit from these too – a 3 for 1 can’t be bad.  Don’t become a statistic – osteoporosis accounts for more days spent in hospital in women over the age of 45 than many other diseases, including diabetes, myocardial infarction and breast cancer.

Calcium

  • Dark-green leafy vegetables
  • Pilchards, sardines
  • Salmon, tuna
  • Cod, plaice
  • Prawns
  • Broccoli
  • Milk
  • Cheese
  • Butter
  • Yoghurt
  • Onion
  • Watercress
  • Green/french beans
  • Red kidney beans
  • Tofu
  • Baked beans
  • Sesame seeds
  • Bread
  • Muesli swiss style
  • Special K
  • Porridge
  • Fermented Soy
  • Seaweed

 

Zinc

  • Beef, pork, liver, poultry
  • Eggs
  • Seafood
  • Cheese
  • Nuts
  • Wheat germ
  • Fermented soy

 

Vitamin D

  • Oily fish e.g. herring, salmon, tuna, mackerel, kippers
  • Fortified breakfast cereals
  • Butter
  • Eggs
  • Sunshine!

 

Magnesium

  • Bran
  • Cocoa powder
  • Nuts e.g. brazil nuts, cashews
  • Sesame seeds
  • Legumes e.g. soybeans, haricot and kidney beans, chickpeas
  • Marmite
  • Grains e.g. millet, oats, wheat, bulgar wheat
  • Brown rice
  • Bananas
  • Seaweed esp. Nori
  • Sauerkraut

 

Boron

  • Nuts
  • Dried apricots

 

Vitamin C

  • Citrus fruit/juices
  • Broccoli
  • Dark-green leafy vegetables
  • Red peppers
  • Strawberries
  • Sauerkraut

 

Vitamin B6

  • Wheat germ
  • Oatmeal
  • Salmon and mackerel
  • Bananas
  • Peanut butter
  • Sauerkraut

 

Manganese

  • Fruit e.g. raspberries, pineapple, grapes, strawberries
  • Romaine lettuce
  • Spinach
  • Green beans

 

Vitamin K

  • Fermented soy
  • Sauerkraut
  • Butter
  • Kale
  • Spinach
  • Turnip greens
  • Collard greens
  • Swiss Chard
  • Mustard greens
  • Romaine
  • Parsley
  • Green vegetables like Brussels Sprouts, broccoli, cauliflower, cabbage
  • Liver
  • Fish
  • Meats
  • Eggs

 

Copper

  • Shellfish e.g. oyster, lobster, crab
  • Offal
  • Legumes
  • Whole grain bread, cereal and pasta
  • Nuts and seeds
  • Peas
  • Tomatoes
  • Seaweed
  • Fermented soy
  • Bananas

 

Silicon

  • Brown rice
  • Green leafy vegetables
  • Root vegetables
  • Seafood

 

Folic Acid

  • Marmite
  • Blackeye and kidney beans
  • Broccoli
  • Liver
  • Chickpeas
  • Spinach
  • Beetroot

This list is a set out to be a good example of the types of foods you can eat but is not exhaustive. 

Hope you found this information of help and interest.
Nikki
x