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EATING 4 HEALTH *<br />
You know that calcium is critical<br />
to strengthen teeth and prevent<br />
osteoporosis—but it’s not the only<br />
nutrient that you need for healthy<br />
teeth and bones. Magnesium, vitamin<br />
C, vitamin D, vitamin K, copper, zinc,<br />
and other nutrients play a crucial role<br />
in maintaining bone density.<br />
Protein is also important—while<br />
it was once thought that a high-protein<br />
diet caused the body to lose calcium,<br />
more recent research suggests that<br />
a high intake of protein actually boosts<br />
intestinal calcium absorption. Several<br />
studies also point to a link between<br />
protein intake and improved bone<br />
mineral density.<br />
Plenty of plant foods are rich sources<br />
of calcium and other supportive nutrients<br />
for vegan or dairy-free diets. Keep your<br />
skeleton healthy and strong with these<br />
seven bone-building foods.<br />
42 • MAY <strong>2020</strong><br />
foods & meals that heal<br />
Eating for Bone Health<br />
The best food sources of calcium and other nutrients for strong bones<br />
BY LISA TURNER<br />
1Collard greens. Especially<br />
important for people who don’t<br />
eat dairy, collard greens are an<br />
excellent source of calcium, with about<br />
270 mg per cup of cooked collards.<br />
They’re also high in magnesium, vitamin<br />
C, vitamin K, and other nutrients<br />
needed for bone health. Turnip greens,<br />
mustard greens, beet greens, and kale<br />
are also great sources of calcium and<br />
other bone-building nutrients. While<br />
spinach is rich in calcium, it’s also high<br />
in oxalates, compounds that are thought<br />
to inhibit calcium absorption, though<br />
studies are mixed.<br />
Recipe Tips: Simmer chopped collards<br />
in broth with diced sweet potatoes,<br />
onions, and white beans; combine<br />
shredded collards, carrots, green apples<br />
and red cabbage with a tahini-honey<br />
dressing for a colorful slaw; toss torn<br />
collard leaves with olive oil and garlic<br />
salt, roast until crispy, then sprinkle<br />
with grated Parmesan cheese.<br />
2Cottage cheese. This unsung<br />
hero of the dairy world is rich in<br />
calcium—one cup has 138 mg,<br />
or about 14 percent of the RDI. Cottage<br />
cheese is extremely high in protein<br />
(25 grams per cup) and selenium, which<br />
may play a part in bone health. Some<br />
studies suggest that calcium from dairy<br />
is more efficiently absorbed by the body<br />
than calcium from other foods.<br />
Recipe Tips: Blend cottage cheese<br />
with a splash of milk until creamy, then<br />
simmer with minced garlic and grated<br />
cheese for a healthy Alfredo sauce; mash<br />
cottage cheese with avocado, then spread<br />
on toast and top with chopped olives<br />
and tomatoes; purée cottage cheese,<br />
honey, and cardamom, stir in chopped<br />
pistachios, and spoon into Medjool dates.<br />
Photo: adobestock.com
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