Proper nutrition for strong and healthy bones


Following a balanced diet is essential to strengthen our bones and prevent fractures, osteoporosis, spinal deformations, dental problems and many other diseases.

To avoid these diseases it is important to include in our diet some foods rich in calcium, magnesium, potassium, vitamin D and Omega 3 that will help our bones. What are the most suitable foods to have strong and healthy bones?

Food rich in calcium

Consumption of dried fruit helps prevent osteoporosis (a disease that causes bone weakness due to calcium deficiency)
  • Milk and its derivatives: even if they are rich in calcium, some studies have shown that our body has difficulty assimilating it into adulthood
  • Dried fruits without salt (almonds, hazelnuts, walnuts, chestnuts …)
  • Blackcurrant
  • I stay
  • Coconut
  • Garlic
  • Onion
  • Mela
  • Money
  • Mango
  • Banana
  • Avocado

Foods rich in magnesium

  • Avena
  • Lettuce
  • Asparagus
  • Wholemeal wheat
  • Pumpkin
  • Potato
  • Fishing
  • peas
  • Lentils
  • Plum
  • Dried fruits (hazelnuts, walnuts)

Food rich in potassium


The banana, being rich in potassium, helps to balance the amount of water present in our body, reducing that of excess sodium.
  • Legumes (chickpeas, peas, beans)
  • Prunes
  • apricots
  • Banana
  • Avocado

Vitamin D

Vitamin D is very important for the absorption of calcium and magnesium in the bones. Our body produces vitamin D in a natural way, that is when our skin is exposed to the sun; for this reason we advise you to sunbathe every day, in the early morning or late afternoon. If you live in an area not very sunny, you can usually eat eggs and fatty fish (sardines, herring, salmon, tuna) or take vitamin D through supplements.

Food rich in Omega 3

Omega 3 and 6 fatty acids are present in large quantities in fish.
  • Blue fish
  • eggs
  • Butter
  • Dried fruit, raw, without salt
  • Flax seed

Food rich in protein

Proteins are not only contained in meat, fish and eggs. In fact, an excess of animal protein can worsen or accelerate some problems such as osteoporosis. Those that we list below are foods rich in vegetable protein:

  • legumes
  • Sprouts of Alfalfa (Alfa Alfa)
  • Avocado
  • Dried fruit, raw, without salt
  • Spirulina

Which foods should we avoid?

There are some foods that steal calcium from our body and others that make it difficult to assimilate, so we recommend that you avoid them in your diet:

  • Excess of animal proteins
  • Alcohol
  • Tobacco
  • White sugar
  • Coffee
  • Carbonated and sweetened drinks
  • Refined food
  • Pre-cooked foods
  • Fried foods
  • Savoury foods
  • The bran inhibits calcium absorption. It is true that we must consume whole foods, but we must avoid those products with the addition of fiber (biscuits, bread, etc.) or at least not eat them together with foods rich in calcium.
  • We can eat vegetables with oxalates (spinach, beet), but not with foods rich in calcium.

I Sali di Schüssler for the bear

Schüssler salts are a homeopathic remedy without contraindications or side effects, very useful if we want to help our body to assimilate nutrients better.

Some salts are particularly suitable for certain bone problems:

  • Bone Cartilage Wear: Calcium Phosphoricum (Calcium Acid Phosphate)
  • Too thin bones: Natrium Chloratum (sodium chloride) and Natrium Sulphuricum (anhydrous sodium sulfate)
  • Fragile, decalcified bones: Calcium Fluoratum (Calcium Ffluoride), Calcium Phosphoricum (Calcium Acid Phosphate) and Magnesium Phosphoricum (Magnesium Acid Phosphate)
  • Hard Bones: Calcium Fluoratum (Calcium Ffluoride), Calcium Phosphoricum (Calcium Acid Phosphate) and Silicea (Silicic Acid)
  • Fractures: Calcium Fluoratum (Calcium Ffluoride), Calcium Phoshporicum (Calcium Acid Phosphate) and Magnesium Phosphoricum (Magnesium Acid Phosphate)
  • Pain due to old bone fractures not properly treated: Natrium Phosphoricum (Sodium Biacid Sulfate), Silicea (Silicic Acid) and Magnesium Phosphoricum (Magnesium Acid Phosphate)

How are Schüssler salts used?

You have to take two tablets under your tongue three times a day, away from meals, including liquids and foods with strong flavors or mint (chewing gum, toothpaste, etc.). If we need to pack more than one tablet, we can do it between meals.