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Top 10 bone-healthy foods

Top 10 bone-healthy foods

A balanced diet is important for maintaining bone health and preventing osteoporosis. Eat and drink foods and drinks rich in calcium and vitamin D for a bone-healthy diet. Consume plenty of milk and milk products, calcium-rich mineral water and fruit and vegetables. Avoid “bone stealers”, foods and luxury foods that attack the bone structure and deprive it of its vital ingredients. If taking calcium and vitamin D with food is not enough, your doctor may prescribe food supplements.

The most important vitamins for our bones

Vitamin D plays a central role in building and maintaining bone health. It is required for the absorption of calcium in the intestine, its passage through the body and its absorption into the bones. Vitamin D is produced under the influence of sunlight, but is also available in trace amounts in the diet. ) is necessary to support bone health in all adults. However, about 50% of the Swiss population have blood levels of vitamin D below 50 nmol/l. A large proportion of the Swiss population suffers from vitamin D deficiency due to inadequate vitamin D intake. This deficiency is often caused by a reduced intake of vitamin D from food and skin.

The causes are varied.

Food contains little or no vitamin D. Vitamin D is found in some oily sea fish, egg yolks, liver, mushrooms, and oysters. The production of vitamin D depends not only on the time spent outdoors, but also on the intensity of sun exposure (season, time of day, location, cloudiness, pollution, clothing, sunscreen). As we age, our skin’s ability to produce vitamin D decreases.

Vitamin D deficiency in post-menopausal women is widespread internationally, regardless of geographical location. On average, more than half of women with osteoporosis do not receive adequate vitamin D. The Federal Office of Public Health (FOPH) recommends 600-800 IU of vitamin D per day to ensure sufficiently high blood sugar levels.

Foods that think about our well-being


At the top of the podium of dry products are, of course, dairy products. Cheese, milk, yoghurt and all commercially available dairy products have two major advantages for bone capital. They are already very rich in calcium. In addition, the calcium they contain is the fastest our bodies can absorb!

  1. TOFU

Few non-vegetarians eat tofu. But soy cheese is not a protein-rich meat substitute. In fact, it is a good source of calcium and can be of great benefit to people with lactose intolerance. Yes: 100 grams of tofu contain 350 mg of calcium. Not bad, eh?


While 100 grams of milk contain 125 mg of calcium, 30 grams of almonds already contain 70 mg of calcium. But that’s not all: all other nuts (walnuts, hazelnuts, pistachios, etc.) are also very rich in calcium, a nutrient that helps keep your bones healthy.


When we think of oily fish, we think mainly of the omega-3 fatty acids and the good fats they contain. But you should know that they also contain a good amount of calcium, which helps keep your skeleton healthy (325 mg per 100 grams of sardines!). It is also rich in vitamin D, which helps the absorption of calcium.


Clearly, soy products are good for our bones! If soy milk is so good for our bones, it simply helps our bodies absorb calcium more easily, as it contains phytoestrogens, compounds that allow our bodies to have it all.


Calcium doesn’t just come from dairy products! Proof? Broccoli, artichokes, cabbage, spinach, asparagus and beetroot all contain significant amounts. In addition, green vegetables are rich in antioxidants that promote bone regeneration. Kitty!


Leafy green vegetables are good sources of calcium for the body, but it is important to know that certain fruits also contribute to strengthening the bone capital. Examples: oranges, vitamin C, potassium, rich in calcium. The most calcium-rich fruits are also figs, plums, rhubarb, and dried apricots. These mineral-rich fruits help to fight against bone demineralization!


Sesame puree (or paste), also known as tahini, is a staple of Middle Eastern cuisine, used in dishes such as the famous chickpea hummus. And 100 grams of sesame puree contains over 425 mg of calcium.


Olive oil is a vegetable oil widely appreciated for its health benefits. Well, another good thing for you, olive oil is second to none when it comes to increasing bone density due to its abundance of omega-9s.


Green tea has two benefits for our skeleton. bingo! Don’t forget to tan for 20 minutes a day. Yes: Without it, our bodies cannot produce vitamin D. And without vitamin D, our bodies don’t absorb calcium well.


The preservation of clean water and access to it for all is at the heart of Less Saves The Planet’s commitments. You can now read Chapter 4 SAVING WATER AND THE EARTH from our book Less Saves The Planet available for free. The entire book is also available on our website.

See you soon for our next article!

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