As a 40+ year old woman, I know that it’s important that I keep my bones as strong as possible. One way to do that is through making sure I eat enough of the foods that contain the nutrients that are necessary for good bone health. In her book Whole-Food Guide to Strong Bones, Dr. Annemarie Colbin outlines a very specific set of guidelines to follow to help ensure optimal bone health.
So, what minerals are important for strong bones? In this order, these are the most important foods for bone health:
1. Vegetables, especially leafy greens, and also roots and stalks (for the iron and calcium, and for vitamins K and C, which, together with protein, help deposit the collagen matrix)
2. Protein, such as animal foods, beans, and soy foods (for the collagen matrix)
3. Stock (for the minerals)
4. Whole grains (for the magnesium)
5. Foods rich in trace minerals, such as seaweeds, nuts, and seeds
6. Edible bones (for the calcium and other minerals)
7. Healthy fats (for the fat-soluble vitamins needed for the bones, such as vitamins K and D)
The chapters of the book are organized in that order as well. At times the book gets very technical, with diagrams of bones and a section on acid versus alkaline that I didn’t really understand, and please keep in mind that no book should ever take the place of medical advice. Don’t stop taking medications or make any drastic dietary changes without talking to your doctor first.
The book includes recipes for healthy bones, organized into sections like Leafy Greens, Stocks, Soups, and fish with edible bones. One of the recipes in the book is for this Salmon Omelette, which Colbin suggests serving with a mesclun salad tossed with lemon and olive oil. Enjoy!
Salmon Omelette
1 7.5 oz can salmon, without oil or salt
¼ to ½ teaspoon sea salt
2 teaspoons lemon juice
1 tablespoon chopped fresh dill OR 1 teaspoon dry dill
freshly ground pepper
2 organic eggs
2 teaspoons unsalted or clarified butter or extra virgin olive oil
1. Drain the juice out of the can, and put the rest of the contents in a mixing bowl. With a fork, mash the salmon well to break up all the pieces, skin, and bones. Add the salt, lemon juice, herbs, and mix well with the fork. Grind in the pepper to taste.
2. Break the eggs into the salmon mixture, and mix in thoroughly.
3. Heat a 9″ cast iron or other skillet, and add the butter until it foams. Pour in the salmon-egg mixture and smooth out with the fork or a spatula. Cook, covered, over very low heat for about 5-6 minutes, or until set. You should be able to shake the pan and have the whole omelet slide around. Turn over by sliding it onto a pot cover and turning it over into the pan, to cook another 3 minutes; alternately, finish under the broiler. Makes 2 servings. Serve with a mesclun salad with lemon and olive oil.
Visit Dr. Colbin’s website Food and Healing for links to articles, research papers, videos, and more.
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Wow, that sounds like a really interesting book. I love the omelette, I’d like to try it with smoked salmon.
yes, this looks like a great book as I am also in my 40s and starting to worry about bone loss! Must be all those sally fields commercials!
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