A bone-supportive diet should consist of mostly raw foods—ideally, two-thirds of daily intake—including vegetables, fruits, nuts, and sprouts.
Sesame seeds are especially valuable due to their bioavailable calcium content. They can be eaten ground, or as tahini or halva. Dishes like hummus—a blend of chickpeas, sesame, lemon, garlic, and olive oil—are both nutritious and delicious.
Recommended nuts include almonds, pistachios, and walnuts. Peanuts should be avoided by those with osteoporosis.
Green vegetables, rich in silica and calcium, help build strong bones, just like in ancient times when gladiators consumed silica-rich foods. Start your day with a vegetable smoothie made from carrot juice blended with greens like spinach, nettle, watercress, parsley, or basil. Drinking 300–400 ml daily can replenish vital minerals.
Limit processed and acidic foods, which deplete bone mass. Be cautious with animal products, which can interfere with calcium absorption. Instead, pair whole grains with legumes, such as chickpeas and oats, soy and rice, or lentils and corn.
Other helpful foods include Lithothamnion calcareum algae and ground hemp seeds.
Finally, sunlight and movement are essential. Daily walks, dancing, or jogging promote bone hardening through light impacts. Regular bone density scans (focused on hips and spine) and blood tests (checking parathyroid hormone, beta cross-laps, and alkaline phosphatase) can help detect early signs of osteoporosis.
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