- Spinach (along with most dark green vegetables)
- Pumpkin seeds (plus most seeds)
- Dark chocolate (one square around 24% RDA!)
- Black beans
All pretty healthy foods to be honest, no doughnuts or pizzas sneaking in there.
Many scientist suggest there are two more important things than calcium for bones!
Silicon and exercise.
Silicon creates the collagen matrix that give your bones most of their strength and flexibility. Without strength and flexibility your bones will become weak and brittle increasing the chance of broken bones.
To stimulate silicon we need movement, weight bearing exercises like weight training and running. The loading of the bones and the compression helps activate electrical signals to produce new silicon leading to new bone growth.
Think of it this way, if you are not moving your bones and muscles what need is there for strong bones and muscles? No need at all, hence with reduced activity we increase bone loss.
Exercises that work particularly well for helping improve bone density include those that vertically load the muscle, for example- squats, push ups, lunges, planks and running. This is one of the most important things for bone strength, as soon as we reduce our exercise negative affects start to happen. This is one of the main reasons older people, especially women have weak and brittle bones. Being older is not an excuse to not exercise or lift the odd dumbbell.
To summarise we need silicon, exercise and magnesium to help improve and maintain our bone density. No pill or medication can ever replace this. We need this from the right nutrition and good exercise.