Bone Health

Let’s get things clear about what bone health entails and how to be properly preventative. Why is bone health so important?

Did you know? It is estimated that 50% of women and 25% of men above the age of 50 in north America will break at least one bone due to osteoporosis.

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from minor bumps. Osteoporosis means “porous bone.”


So how can we be preventive and make sure we do everything we can to keep our bones as solid as possible? Up until recently a lot of people would have agree that the right answer to this question was “Calcium! Drink more milk for healthy bones.”
Here is the thing: Taking in more calcium through dairy does not guarantee that it will get properly absorbed and directed to your bones.
Not only that but unless you are conscious about choosing an organic option, you risk flooding your body with unwanted hormone disruptors which is a big strain on your liver.
The same goes for supplements- Taking in a calcium supplement on its own does not guarantee it will go to your bones.
So what happens when you take in extra supplements that does not get appropriately absorbed to the bone? The extra calcium flows freely in your bloodstream which may result in calcification (the hardening of tissue or other material by the deposition of calcium compounds.)

In other words, calcification may contribute to clogging your arteries.

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Have no fear! Nature and the human body are beautifully complex and fascinating. Nature provided us with what we need in order to direct calcium to our bones and our body facilitates the process.
Here is what you need for proper calcium absorption:

- Magnesium

- Vitamin D

- Vitamin K2

How do each work synergistically with calcium?

Let’s start with Vitamin D. One of vitamin D’s key role is to mineralize the bone by maintaining both calcium and phosphorus at sufficient levels. Magnesium is necessary to activate certain enzymes that metabolize vitamin D in the body. Vitamin K2 helps prevent calcium from building up in the wrong places where it can cause trouble: your arteries and your kidneys.

Now you see how all 4 of these nutrients work so well together to help us build healthy and strong bones. Now one question remains: In which foods do I get all these nutrients?

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Calcium rich foods:

  • Seeds

  • Full fat cheeses (organic whenever possible)

  • Full fat yogurt (organic whenever possible)

  • Beans and lentils

  • Almonds

  • Salmon, anchovies, mackerel, sardines (canned contains more calcium thanks to their bones! Get organic whenever possible)

  • Dark leafy greens

Magnesium rich foods:

  • Dark leafy greens

  • Legumes

  • Nuts & seeds

  • Some fruits (Avocado, bananas, raspberries and figs)

  • Some vegetables (broccoli, cabbage, Brussel sprouts, artichoke, asparagus)

  • Salmond, mackerel, tuna

  • Dark chocolate

Vitamin D rich foods:

  • Salmon, mackerel & Tuna (organic whenever possible)

  • Egg yolks (organic whenever possible)

  • Cheese (organic whenever possible)

  • Beef liver (organic whenever possible)

Vitamin K2 rich foods:

  • Fermented soy, especially natto (organic whenever possible)

  • Beef liver  (organic whenever possible)

  • Grass-fed meat

  • Dark chicken meat (organic whenever possible)

  • Egg yolks (organic whenever possible)

  • Cheese (organic whenever possible)

For your convenience, Amaranth offers a wide variety of choice for all these amazing nutritious foods. If by chance you do not have the time or do not enjoy cooking these foods, Amaranth also provides a variety of supplement options. Come in to your closest location to ask one of our friendly and knowledgeable staff for more information.

See you soon!

  • Nino Euzen, Wellness Lead.