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5 Ugly Foods That Are Good For Your Bones

Sometimes you can’t judge a book by it’s cover… especially when it comes to the things we eat. I’m not going to lie - some of these are an acquired taste, but give them a chance anyway because they’re great for your bone health.

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1. Celeriac

This lumpy, uneven brown root vegetable isn’t so appetizing... until you realize it’s packed with fibre, vitamin C, phosphorous, iron, and one of our favorite bone builders: vitamin K.

Vitamin K RDA: men 120 mcg, women 90 mcg

Celeriac has: 40 mcg per 100 g

As we all know, vitamin K is something that you need if you have weak bones. This crucial vitamin regulates the production of osteoblasts (the cells that build new bone) and osteoclasts (the cells that break down old bone). So it’s important to eat enough vitamin K, because a deficiency often leads to reduced bone mineral density and a host of other problems. ¹

Celeriac is super easy to incorporate into your weekly meal plan. It has a mild celery-like taste, and can be used just like how you’d use a potato - oven roasted, or in soups and stews.

2. Jerusalem Artichoke

These little lumps of goodness are also called sunchokes, and come from the same plant family as the beautiful sunflower. They’re native to North America and are a great source of vitamin C, iron, and bone superstars: potassium and magnesium.

Magnesium RDA: men 420 mg, women 320 mg

Potassium RDA: 4700 mg

Jerusalem artichoke has: 17 mg of magnesium per 100 g, 429 mg of potassium per 100 g

You can add this little root vegetable to your diet along with other potassium-rich foods like bananas. Potassium and calcium are able to work together synergistically to inhibit bone resorption in postmenopausal women. ²

We’re always saying that magnesium is crucial for bone health, and we mean it! Magnesium influences bone metabolism, and getting enough helps to increase bone density. ³

Jerusalem artichokes are a creative substitute for potato, and can be cooked in the same way. They have a slightly nutty taste, pairing well with apple and arugula.

3. Durian

Durian doesn’t actually look that bad, but the smell is absolutely diabolical! It’s even banned in hotels across Asia due to its onion-like stink.

If you can get past the smell, consider eating this thorny fruit every once in a while. Durian’s fiber content will give your digestive system a kick. And good digestion helps you to absorb the nutrients and minerals that your bones crave. On top of that, durian contains a mix of calcium, magnesium, potassium and iron, all of which support strong bones! Iron deficiency has been linked to increased risk of developing osteoporosis. ⁴

Fiber RDA: men below 50 yrs need 38 g, women below 50 need 25 g. Men above 50 yrs need 30 g, and women above 50 yrs need 21 g.

Iron RDA: men 8 mg, women aged 19-50 yrs need 18 mg and women 51+ yrs need 8 mg

Durian has: 0.4 mg iron per 100 g, 3.8 g of fiber per 100 g

Durian isn't going to give you as much iron has what can be found in red meat or poultry, but when you consider some of its other benefits, this vegetarian-friendly food is definitely worth trying some time!

4. Chicken Liver

While we’re on the subject of iron, did you know that chicken liver contains 11 mg of iron per 100g? That makes it a better source of iron than beef meat (3.5 mg) and spinach (2.7 mg).

Liver is nutrient dense and is also one of your best food sources of vitamin B12 and A. Current research shows that vitamin D must partner with vitamin A to be fully effective for your bones. You need approximately the same amount of both these vitamins in order to be in balance. Vitamin A is important for bone health, but eating way too much of it can also encourage osteoclast activity and bone loss. ⁵

So you’ll need to speak to your doctor to figure out the exact amount your body needs.

Vitamin A Upper Tolerable Limit (UL): 10,000 IU per day.

Chicken liver has: 14,000 IU per 100 g

If it turns out that you’re deficient in vitamin A, adding liver to your diet is a great option. Just remember that if you’re going to eat liver, always choose organic. Consuming the liver of an animal that’s been given hormones, antibiotics, and GMO grain is going to be bad for you. We don’t want those harmful chemicals in our body!

Chicken liver is quite potent in both iron and vitamin A, so you don’t need to be eating a lot. It can look a bit slimy and unappetizing, but if you can find some organic ones from your local butcher or market, try grilling or pan frying with onions and garlic. You’ll be able to find a lot of French recipes that use liver.

5. Algas Calcareas

Our last ugly ingredient isn’t much of a looker - it’s an odd purple lump we found on the beach. But we aren’t in it for the looks here…. we’re in it for our bones!

The beauty of algas calcareas lies in the fact that it’s an amazing multi-nutrient approach to treating osteoporosis. ⁶

Mother nature knows best - she put the best combination of nutrients together in one lumpy ball of algae to help bring your bones back to health.

Apart from calcium and magnesium - which we know are crucial for osteoporosis sufferers - these marine algae contain 70+ other trace minerals which work together synergistically.

Sources

1.https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#h2

2.http://www.ncbi.nlm.nih.gov/pubmed/9227639

3.Seelig, MS: Magnesium in the Pathogenesis of Disease: Early Roots of Cardiovascular, Skeletal and Renal Abnormalities. Publ: Plenem Press, NY 1980

4.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425147/

5.http://www.niams.nih.gov/health_info/bone/bone_health/nutrition/vitamin_a.asp

6.https://www.algaecal.com/algaecal-ingredients/algas-calcareas/

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