Building Stronger Bones

What nutrients you need and where to get them!
By Craig Gustafson

Nutrients, the bone-building dosage, and what foods have it.
 
Calcium- 1000 to 1200 mg
Milk and dairy, dark leafy greens, fish, soy foods
 
Phosphorus- 700 to 1,200 mg
Beans and nuts

Magnesium- 400 to 800 mg
Potatoes, soy foods, seeds, nuts, beans, bananas, oranges, tomatoes, leafy greens

Fluoride- 3 to 4 mg
Tea, beans, potatoes, carrots

Silica- 5 to 20 mg
Coffee, fruits, vegetables
 
Zinc- 20 to 30 mg
Beans, peanuts
 
Manganese- 10 to 25 mg
Avocados, seeds, nuts (especially pecans and hazelnuts)

Copper- 2 to 3 mg Beans, raisins, nuts
 
Boron- 3 to 4 mg All fruits and vegetables
 
Potassium- 4,700 to 5,000 mg
Fruits and vegetables (especially potatoes, bananas, prunes, raisins, spinach, acorn squash)
 
Vitamin D- 800 to 2,000 IU
Mushrooms
 
Vitamin C- 500 mg
Oranges, lemons, limes, bananas, cantaloupe, strawberries, bell peppers, broccoli, asparagus, cauliflower, potatoes, tomatoes
 
Vitamin A- 5,000 IU or less
Carrots, cantaloupe, apricots, spinach, sweet potatoes, yams, leafy greens
 
Vitamin B6- 25 to 50 mg
Carrots, cantaloupe, apricots, spinach, sweet potatoes, yams, leafy greens
 
Folic acid- 800 to 1,000 mcg
Spinach, broccoli, asparagus, chard, kale, and beet greens
 
Vitamin K- 1,000 mcg
Lettuce, spinach, chard, cabbage, broccoli, collard greens, turnip greens
 
Vitamin B12- 100 to 1,000 mcg
Milk, cheese, eggs, salmon, sardines, fortified cereals, beef, organ meats (liver, kidney)