Healthy Bones

Strong bones are important because they support your muscles, protect your internal organs, are less vulnerable to fractures, heal more quickly and help prevent osteoporosis. There are several actions you can include in your lifestyle to strengthen your bones:

  1. Exercise, particularly load-bearing exercise such as weightlifting & strength training.
  2. Eating healthy food, plenty of vegetables and fruit, calcium-rich food, protein, foods rich in vitamins D, K, magnesium, zinc, and omega-3 fatty acids.
  3. No smoking
  4. Low alcohol consumption
  5. Maintaining a healthy weight
  6. Avoiding a low-calorie diet

The importance of Diet for Bone Health

A nutritious diet is key to bone health and because sprouted seeds, legumes and grains are nutrient dense, they are a good addition to a healthy diet. Here is a list of the nutrients that support healthy bones, their benefits and which sprouts supply them.

Calcium

Works with collagen to make strong bones and teeth. If there is inadequate calcium in the diet, the body will take calcium from the bones.

These sprouts are good sources of calcium: Adzuki beans, alfalfa, buckwheat groats (no shells), chia, clover, fenugreek, garbanzo beans, green peas, hard wheat – as a short sprout, sunflower seeds, lentils, mung, and rye – as a short sprout.

Magnesium 

Regulates calcium and vitamin D. Found in alfalfa, clover, fenugreek, hard wheat – as a short sprout, sunflower seeds, lentils, sesame, and chia.

Omega-3 fatty acids 

Maintains bone density. They are abundant in flax seed sprouts

Phosphorus 

This is part of bone mineral and reduces harmful acids. Found in protein rich sprouts such as beans, peas, lentils, and hard wheat – as a short sprout. Also, in these leafy sprouts; alfalfa, clover, and fenugreek,

Potassium. 

Reduces harmful acids. These sprouts are a good source of potassium: Adzuki beans, broccoli (and other cruciferous vegetables), buckwheat groats (no shells), clover, fenugreek, garbanzo, green peas, mung, and Rye – as a short sprout.

Protein 

Important for bone growth and calcium absorption. It is supplied by these sprouts: Beans, broccoli and legumes such as garbanzo, lentil, adzuki, and peas.

Vitamin A

Regulates the production of bone cells. These sprouts are good sources of vitamin A: clover, fenugreek, Green peas, spinach, hard wheat as a grass, Red Clover, Rye as a grass,

Vitamin C

Vitamin C, collagen and calcium work together to make bones strong. Sprouts with lots of vitamin C are: Alfalfa, broccoli (and other cruciferous vegetables), clover, fenugreek, garbanzo, green peas, hard wheat, mung, red clover, lentils and rye.

Vitamin K 

Regulates bone reabsorption. These sprouts are high in vitamin K: Broccoli (and other cruciferous vegetables) clover and lettuce.

Zinc 

Mineralizes bones, enables vitamin D and protein absorbtion. Sources of zinc are alfalfa and legumes such as garbanzo, lentil, adzuki, and peas.

Vitamin D and vitamin B12 

Important for calcium absorption and bone health. Good sources are meat, eggs, dairy, fish, and supplements. Also sunlight for vitamin D.

Lifestyle Medicine

A healthy lifestyle which includes a balanced diet and exercise contributes to overall good health which includes bone health. Vegetables and fruit are especially nutritious and are a low fat, high fiber food.