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Eating for Better Bones

By Sara Butler

Your diet has a direct role in your bone health. Foods that are rich in Vitamin D, calcium, and magnesium are incredibly important for strong bones your whole life! So, make good choices at the store for foods that will help you to keep your bones healthy.

Turnip greens

Turnip greens are actually a great source of calcium! Just one cup has 200 milligrams of it. Feel free to sauté them in a pan or add them to a salad, just as long as you eat them. This leafy green should have a place of honor in your bone-healthy diet!


Sardines are a very underrated food! They can help lower bad cholesterol while boosting good cholesterol, and also happen to be full of healthy omega-3 fatty acids. When it comes to bone health, they have a plenty of Vitamin B12, Vitamin D, and phosphorus that helps you to maintain and build healthy bones.

Olive Oil

Olive oil is healthy for you on many fronts. It has anti-inflammatory properties which can help you fight arthritis as you age. The great thing about olive oil is that it can be used as a substitute for other oils that aren’t as healthy. Use it to bake, pan fry or top a salad. It will help protect your joints by reducing inflammation along the way – and that’s good for your bones!

Squash and Pumpkin Seeds

Seeds are a great source of omega-6 fats, protein and iron. Plus, squash and pumpkin seeds can help to strengthen your bones due to their generous doses of zinc, magnesium, and phosphorus. So, roast up some seeds for a great snack for your bone health.


Nuts are a great snack due to their fiber and protein content. They fill you up and keep you full – but they’re also good for you bones. Almonds have about 20 percent of your daily magnesium intake in one serving and that is essential to healthy bones. Walnuts will work too, since they’re also a great source of magnesium.

Sweet Potatoes

Sweet potatoes are delicious and great for your bones! One medium baked sweet potato has potassium and magnesium that are important to the continued health of your bones.

Food can be medicine if you know what you need to eat to stay in balance. Your bones can benefit from the diet choices you make, so be smart and choose foods that will help to keep your bones strong and healthy your whole life!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Albuquerque, N.M.


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