I’m going to cover what vitamins and minerals are needed to keep the bones strong. It is difficult getting adequate amounts through diet alone, however, which is why I choose to supplement. Adcal is not sufficient I’m afraid! The calcium is in the form of carbonate, which is chalk and very poorly absorbed! Have you wondered why perhaps your bones are not improving since being on it? That’s the reason, as well as not including all the other co-factors needed for absorption.
Many of you have asked what I take, and before becoming vegan I supplemented with New Roots Strong Bones, which has everything needed to strengthen your bones, as well as collagen. Now I take Cytoplan Bone Support. Have a look at https://naturaldispensary.co.uk/ if you order pop the code tjf015 for a 15% discount!
FOOD FOR STRONG BONES
Calcium-rich sources of food are dark leafy greens (kale, rocket, watercress), almonds, cheese (not too much though!), yoghurt, broccoli, chia seeds, sesame and tahini, sardines and canned salmon (because of their edible bones), whey protein, edamame beans and tofu.
You’ll find vitamin D in oily fish like salmon, trout, mackerel, sardines and fresh tuna, egg yolks, liver and cheese. That said, it’s hard to get a therapeutic dose from food, and it’s worth getting your vitamin D tested so you can supplement adequately.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
VITAMIN C AND COLLAGEN
The best food source of collagen is bone broth. Vitamin C also helps to support the production of collagen, and you’ll find vitamin C in all kinds of fruit and veg, including broccoli, cauliflower, kale, red pepper, kiwi, strawberries and citrus fruit like oranges
MAGNESIUM, ZINC & PHOSPHORUS
Foods rich in magnesium are avocados, almonds, legumes, tofu, seeds, whole grains and leafy greens. Good sources of zinc include beef, prawns, spinach, flaxseeds, oysters and pumpkin seeds. Foods rich in phosphorus include pork, cod, salmon and tuna.
STRESS AND YOUR BONES
There are all kinds of ways in which stress robs you of your health. Since we’re talking about bones here, it’s worth knowing that an increase in the stress hormone cortisol impairs calcium absorption, which leads to the leaching of important minerals and may result in a range of mineral deficiencies.
Do you have a good stress action plan, which includes plenty of relaxation and good quality sleep?
I hope this information has been of use to you! Please feel free to forward it on to anyone who you feel may benefit from it.
If you would like help in optimizing your diet I order an hour-long diet overhaul for £50.