EAT BALANCED TO STRENGTHEN YOUR BONES, MUSCLES, CARTRIDGES AND LABELS

As we age, our bones and connective tissue can begin to deteriorate and weaken, leaving us vulnerable to injury. Sitting at work all day can speed up this process. In addition to taking more walking breaks or taking a standing desk, you can also eat to keep your body fit. Most people now know they need calcium and vitamin D for strong bones, but two other vital nutrients are magnesium and potassium. Magnesium is needed to activate all the enzymes in the body that metabolize vitamin D, so they should always be taken together in supplement form. Potassium helps neutralize acid in the body so that calcium does not come off the bones. Sweet potatoes are a great source of these nutrients. Other food sources for bone health include:

Calcium: raw dairy products, green vegetables, cooked cabbage, yogurt, kefir, cooked broccoli, bok choy, cheese, okra, almonds

Vitamin D: cod liver oil, sardines, salmon, mackerel, tuna, raw milk, eggs, mushrooms

Vitamin K: green leafy vegetables, broccoli, asparagus, cucumber, scallions, cabbage

Magnesium: spinach, chard, pumpkin seeds, almonds, black beans, avocados, figs, dark chocolate, bananas

Potassium: avocados, zucchini, spinach, potatoes, salmon, beans, bananas, beets, chard

We must eat collagen-boosting foods to support your other connective tissues. All of these nutrients have been shown to support and repair ligaments, tendons, and discs.

Manganese - nuts, legumes, seeds, whole grains, green leafy vegetables

Omega-3 - as listed above, salmon, mackerel, etc.

Vitamin A - liver, carrots, sweet potatoes, kale, spinach, apricots, broccoli, zucchini

Vitamin C - black currant, capsicum, kiwi, green pepper, orange, lemon, strawberry, papaya, brussels sprouts, cabbage, pineapple, grapefruit

Sulfur - cruciferous vegetables (broccoli, cauliflower, cabbage, cabbage, turnips, brussels sprouts), garlic, onions, leeks, eggs, fish, poultry

While most of these foods are plant-based, bone broth is becoming very popular due to its wide array of health benefits. Good quality bone broth can be made by removing grass-fed beef bones, dipping them in water with a drop of apple cider vinegar and letting them simmer for 20-24 hours. Whether you make it yourself or buy it in stores, bone broth is rich in collagen and other vital amino acids and minerals that support the health of bones and joints.