Dietary approach to good bone health:
- Plenty of vegetables, especially leafy greens (remember what the cows, horses, and elephants eat (and their bones aren't brittle!)
- Cooking with stocks made with vegetables and a stick of kombu seaweed, or with fish, chicken or beef bones and a tablespoon of vinegar to liberate the minerals; use sunflower and pumpkin seeds for the minerals and natural fats.
- Modest amounts of whole grains for the fiber and complex carbohydrates
- Beans and naturally raised animal foods for the protein; butter, extra virgin olive, flaxseed, and unrefined sesame oils for the essential fatty acids.
The following foods are best avoided because they cause an acid condition that leaches minerals out of the bones: refined sugars, honey, and white flour, including pasta, white bread, muffins, and of course baked flour desserts. Based on epidemiology, contrary to what we've been taught all our lives, avoiding milk products may also prevent bone fractures!
Last but certainly not least, walking and weight bearing exercise for at least 30 minutes every other day, or more often, are essential to keep the bones in good working order. Gravity is good for us!