7  Bone Building Super Stars
By: Shoshanna Levy
Published: May 13, 2011

There seems to be a lot of confusion about what is the difference between an acid-forming and alkalizing diet. The simplest way to explain it is, alkalizing foods (such as fruits and veggies) add minerals to the body, and acid-forming foods (such as caffeine, sugar, wheat) reduce them.  Frequently, the American diet is filled with acid-forming foods and lacks the alkalizing variety. Since osteoporosis is a growing concern in our culture, and a variety of minerals and vitamins are necessary to build healthy bone, let's take a look a the best bone-building foods. 
Nuts
	Are a rich source of minerals and beneficial fats. Snack on them, toss in hot cereal, salads, stir-fry and vegetarian meals for extra protein. 
Raw dairy from grass-fed cows or goats
	Fermented raw dairy (kefir, yogurt, cottage cheese) is especially beneficial as it is the easiest to digest. Vitamin D is hard to find in food, but raw dairy is a rich source, also contains Vitamin K and minerals.
Sesame seeds (tahini) 
	Loaded with Calcium. Use tahini as a spread, in hummus, or with an apple or pear for a surprisingly satisfying snack. 
Seaweed
	Packed with minerals. Add sea veggies to stir-fry, soups, stews, whole grains, and salads. 
Natto
	This traditional Japanese staple is a fermented soy bean paste is the the richest natural source of vitamin K. Use as a condiment or add it to miso, sushi, or serve mixed with brown rice and tamari sauce. 
Dark leafy greens
	Loaded with in Vitamin K, calcium and magnesium. Leafys can be added to any meal, just chop and toss them into your dish. Try a collard omelet or kale chili. 
Beans
	Especially black eyed pea, pinto, navy, black and kidney, all are packed with calcium and magnesium. Beans make excellent veggie burgers, chili, soups, and casseroles.

Comments:
Chris Paulk
May 13, 2011

As someone who was diagnosed with "extreme osteoporosis " 10 years ago, I can tell you that diet MUST accompany both exercise and mild weight lifting. You cannot stop the effects or advance of osteoporosis with food alone- though it is a major factor. You also should add to this list calcium fortified foods- like milk and orange juice. Check with your doctor, but calcium can be absorbed better with the addition of vitamin D, and  a daily minimum of sunshine helps.