There are many great dishes that require the use of stock as a base, from soups to stews and sauces, which is great when it comes to bones! Since the stock contains minerals that have leaked out of the bones while being simmered in water for a long time, by adding vegetables to the stock you double up on bone-strengthening benefits.
4. Whole Grains
Including sufficient amounts of complex carbohydrates in your diet is important, as this keeps the body from turning to protein for energy. Luckily, since carbs provide the body with energy, protein is then able to be utilized mostly for muscle building and bone strengthening. Focus on healthy sources of complex carbs such as brown rice, wild rice, oats, cornmeal, amaranth, quinoa, and buckwheat products made from whole grain flour. All of these foods contain magnesium, a mineral that is necessary for calcium absorption.
3. Trace Mineral-Rich Foods
Proper trace mineral balance in the body is incredibly important for the attainment of stronger and healthier bones. If you eat foods rich in calcium and your body is lacking in other minerals, calcium absorption will not function properly. Great sources of trace minerals include fresh fruits and vegetables. Make sure you get enough seaweeds, nuts, and seeds too.
2. Edible Bones
Some of the best sources of calcium are animal parts where loads of minerals are stored–the bones! It’s a great idea to consume edible bones such as chicken leg quarters, ostrich necks, rabbit bones, duck wings, whole fish and others.
1. Healthy FatsRelated: Building Strong Bones: Foods to Watch
Yes, healthy fats! There are good types of fats that are vital for strong and healthy bones. Fish oils such as EPA and DHA should be a part of your daily diet for added support. Excellent sources of bone-friendly fats include oily fish such as halibut, herring, mackerel, salmon, sardine, tuna, and trout.