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Nutrients for Bone Health


Nutrient

Best Food Sources

Protein          

Eggs, meat, fish, seafood, nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), dairy produce, mushrooms combined with green leafy vegetables.

Glucosamine

Outer shell of shell fish & bones made into homemade broths, cartilage (on the bone meats, chorizo, offal) and prawn skin e.g. leave the tails on.

Carbohydrate – non – starchy

Artichoke, asparagus, avocado, fine beans, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chicory, cucumber, greens, leeks, mushrooms, onions, peppers, radishes, peas, spinach, tomato, turnips & most other  non root veg!

Fat – omega 6 (unsaturated)

Meat (especially offal cuts, on the bone chicken, duck & game), nuts, seeds (e.g. sunflower), vegetables, avocados, olive oil.

Fat - omega 3 (unsaturated)

Oily fish such as sardines, sild, mackerel, kippers, trout, salmon, anchovies, seaweeds, walnuts, linseed/flaxseed, vegetables.

Zinc          

Nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame (including tahini), meats (especially offal cuts), fish, seafood especially scallops, eggs.

Vitamin B6 (pryridoxine)

Bell peppers, squash, turnip greens, shiitake mushrooms, spinach, tuna, carrots, chicken, turkey, venison, cod, sunflower seeds, halibut, spinach, banana.

Magnesium

Green vegetables, tinned fish with bones, nuts & seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), blackstrap molasses, spinach.

Calcium

Tinned fish with bones, prawn tails, green vegetables, nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), blackstrap molasses, dairy produce.

Vitamin D

Sunlight on shoulders with no UV protection (10 mins per day), oily fish, eggs, shitake mushrooms.

Vitamin C

Berries, papaya, tomatoes, apples, strawberries, bell peppers, broccoli (lightly cooked), orange, melon, kiwi, kale and pineapple.

Copper

Sesame seeds, blackstrap molasses, cashew nuts, sunflower seeds, pumpkin seeds, asparagus, chard, almonds, aubergine.

Molybdenum

Green leafy vegetables, eggs, sunflower seeds, cucumber, offal meats, beans.

Manganese

Green leafy vegetables, pineapple, raspberries, strawberries, pumpkin seeds, garlic, squash, grapes, blackstrap molasses, maple syrup, cloves, cinnamon, thyme, black pepper, turmeric.

Antioxidants

Brightly coloured fruits and vegetables, orange, lime and lemon zest (if unwaxed), seeded fruits such as grapes with seeds and strawberries, turmeric and tomato puree.

Boron

 

Nuts, red apples, avocado, banana, broccoli, carrot, celery, dates, red grapes, onion, pear, prunes.

Vitamin K2

Fermented foods e.g. yoghurt, cheese, kefir and is also made from the friendly bacteria that should live in your gut.

Sulphur

Cauliflower, eggs, broccoli, onion, garlic, cabbage, animal protein.

 

NB Freshness, preparation method and whether the foods are organic or not can affect their nutrient content. Ideally vegetables would be steamed in minimum water, still be crunchy when cooked and the use of the microwave avoided.