Top Surprising Nutrients for Bone Health

By Katherine Grames

Healthy bones require a total of 19 vitamins and minerals for optimum health.

And many foods contain more than one top bone health nutrient. Whole foods that are unprocessed and organic are best, since pesticides inhibit the growth of nutrients within a plant. It’s also recommended that we regularly alter our menu choices to derive bone health nutrients from a wide variety of foods.

Following are the seven top nutrients for bone health and the foods that are highest in each.

TOP BONE HEALTH NUTRIENT: VITAMIN D

Dried Shiitake Mushrooms, Mackerel, Wild Sockeye Salmon, Canned sardines, Tuna, Eggs

TOP BONE HEALTH NUTRIENT: MAGNESIUM

Bean sprouts, Collard greens, Organic corn, Kale, Oats, Wild Rice

TOP BONE HEALTH NUTRIENT: CALCIUM

Collard Greens, Kale, Spinach, Dandelion Greens, Seaweed (like Hijiki) and Sea Vegetables, Black beans, Nuts and Seeds (Almonds, Brazil Buts, and Black Sesame Seeds, among others), Yogurt

TOP BONE HEALTH NUTRIENT: MANGANESE

Artichokes, Asparagus, Beet Greens (tops), Rye, Avocados, Blackberries and Blueberries

TOP BONE HEALTH NUTRIENT: BORON

Avocados, Broccoli, Celery, Dried Parsley

TOP BONE HEALTH NUTRIENT: ZINC

Alfalfa sprouts, Brussels Sprouts (cooked), Black and Pinto Beans

TOP BONE HEALTH NUTRIENT: VITAMIN K

Cabbage (all colors), Beef (grass-fed only), Natto (Japanese fermented soy)