Here are my top 10 favorite alkalyzing, bone-building foods!

1. Water with lemon or lime. It’s great any time!

2. Tomatoes of all kinds–cherry tomatoes, grape tomatoes, Roma tomatoes, and those big, juicy on-the-vine tomatoes.

3. Almonds, including raw almonds, almond butter, and almond milk.

4. Broccoli, especially steamed with tomatoes and sunflower seeds.

5. Onions. Saute them with garlic for flavor and an another alkaline boost!

6. Apples. You know the old saying: “An apple a day…”

7. Lentils. Lentil soup is both appetizing and alkalyzing!

8. Sweet potatoes. Yams, too! (No, they’re not the same thing. :) )

9. Greens, especially kale. collards, and romaine lettuce.

10. Grains, especially organic oats, rice, and quinoa.

I always keep these items on hand. Whenever I’ll be away from home for any length of time, I tuck a few of them of them in my lunch box. Then, if I get hungry, I’ve always got something wonderful to eat!

Enjoy!
Kathy


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43 Comments on Top 10 Bone-Building Foods

  1. RJ says:

    Hello,

    I recently injured myself and had a Lis Franc injury. I just had a surgery yesterday and the surgeon put a plate in my foot to connect the separated bones (orthopedic fusion technique).

    What type of foot should I eat in order to significantly speed up the healing process?

    Thanks!

  2. shaan says:

    I had righT leg finger fracture, how to recover fasTer & which foods may help to recover fasTer,,,, my eXams r der after 5 daYs

  3. kay says:

    Also I drink 2 cups of coffee in morning hoe long should I wait to take my calcium to get benefits from it

  4. kay says:

    Kathy I recently read where calcium supplements ca t cause heart attacks. I noticed where you mentioned liquid calcium magnesium do u think this is a better choice

  5. george papsy says:

    I read the other article on how to heal faster .. but I don’t smoke or drink coffee and soft drinks or any alcohol.. I’m looking for some good foods to help me heal faster :), since its almost summer :(
    Many thanks, George

    • Kathy says:

      Alkaline foods help the bones to keep their minerals, rather than having to give up minerals in order to neutralize acid ash left by acififying foods. Your bones will need to keep their minerals in order to rebuild bone. So, these foods should help. :-)

      God bless you as you heal,
      Kathy

  6. george papsy says:

    Hi,
    I fractured my fibula just 2 days ago, if I add these foods in my diet will they help me heal faster ?
    Many thanks, George

  7. When I originally commented I clicked the
    “Notify me when new comments are added” checkbox and now each time a comment is
    added I get four e-mails with the same comment.
    Is there any way you can remove people from that service?
    Many thanks!

  8. Kathy says:

    Hello, Asif. For information on healing fractions quickly, please click on this link: http://osteodiet.com/2008/06/2.....ne-faster/

    I will also pray for you for a speedy healing.

    God bless you,
    Kathy

  9. Asif says:

    I had fall in karate championship now i have three broken finger bones in my leg how can i heal faster….. Can u help me …

  10. Kathy says:

    You’re right, Ken, grains are acidic. However, whole grains contain a wealth of nutrients! So, we’re back to balancing the alkaline/acid content of our diet to 80%/20%, which means small amounts of acid grains and meats compared to the amount of alkaline fruits, vegetables, seeds, and nuts. :-)

  11. Kathy says:

    Hi, Tammy. In addition to eating bone-building foods, I have also taken a liquid calcium-magnesium supplement previously. Currently, I take Garden of Life’s “Grow Bone System,” which is available at health food stores and online from amazon.com. It’s great for building bone! Here’s the link: http://www.amazon.com/Garden-L.....038;sr=8-1
    I will keep you in prayer for complete healing.

    God bless you,
    Kathy

  12. tammy says:

    I had a fall and fractured my radial neck bone after 4 weeks ago. Till now, I still experiencing some pain, stiffness and swelling.
    My recently xray showed my bone is not healing well. I am in my early 50 and do not take diary products. For past 4 weeks I did not take any calcium or any of the bone building food. Do you think that is the reason my bone’s healing is so slow? Dr said I might need an operation. I pray to God that I don’t need any operation. I am going to eat most of your suggested food + calcium+D to heal my bone. I know God is in control. God Bless.

  13. Ken Randall says:

    I thought that grains were acidic (?)

  14. Kathy says:

    Hi, Stephanie. I wish I knew if bone healing required more red blood cell production. I did a bit of research on the topic, but found nothing. Having a good supply of iron in the blood, however, helps with blood oxygenation, which is always good for the body’s healing abilities! God bless your son as he heals, and God bless you as his caregiver.
    Be sure to look for the blessing that will accompany this trial. God can bring good out of any circumstance. :-) (Romans 8:28)

    I will keep you in prayer,
    Kathy

  15. Stephanie says:

    My 10 year old son has had a nasty break to his arm. He will have the wires in until next week and we are looking to improve his diet. The suggestions above are great (except he doesn’t like tomatoes very much!). A recent blood test revealed that he is also a little low on iron so I have him on supplements. Do you know if the healing process will also require more red blood cell production? The doctors have been great but have not given anything for diet. Thanks and God bless.

  16. Kathy says:

    God bless you and your mum as she heals.
    Kathy

  17. Chong Kok Lin says:

    Thanks a lot, my mum bone just broken due to fall down, I will travel back to my hometown to get her to eat these things.

  18. Kathy says:

    Hi, Jason. There are LOTS of delicious foods that can help bones of all ages to heal! Please check out this article for a more complete list of bone-building foods: http://osteodiet.com/2007/08/2.....bone-food/

  19. Jason says:

    Hi, thank you for the superb source of information and the science behind. Can I ask, doe this apply to all ages or are there any different foods to help younger growing bones. My 3 year old has unfortunately broken her leg, she has a very good diet but wondered if there are any other “Non-mainstream” foods, for example, she eats dried papaya fruit to aid her tummy upsets.
    Thank you

  20. Maggi says:

    I have broken 5th left metatarsal :(. At least half of the 10 points I do anyway, but wonder about my daily apple cider vinegar/bicarb soda deink….. Is it going to be a help or hindrance??

    • Kathy says:

      Hi, Maggie. I found two articles on LiveStrong.com about drinking apple cider vinegar and baking soda together. I had never heard of this before, but the articles said the drink benefits digestion by stimulating the production of hydrochloric acid. They also added that the baking soda converts the mixture to an alkaline 7.0 pH level and prevents the vinegar’s acid from damaging tooth enamel. So, according to the articles, the drink is both beneficial and safe. Very interesting! Here are the links to the two articles:
      http://www.livestrong.com/arti.....r-vinegar/
      http://www.livestrong.com/arti.....r-vinegar/
      Thanks for writing! I will keep you in prayer for a speedy recovery! Sounds like you are doing all the right things to make that happen. :-)

  21. Janet dryden says:

    Kathy, I feel the Lord led me to your website. I too am a Christain and found great comfort in the scriptures you shared. I fell and broke off the “top” of my right numerous bone. I’ve learned so much and I too believe God works all things to my good and will continue to praise him in this situation. Thanks so much for all you have shared.

  22. Kathy says:

    Hi, Sally. Some vegetables, such as broccoli, provide special health benefits when steamed, but the main reason I steam and saute veggies is because I like them that way, as well as raw. I bought a cookbook last year at Barnes & Noble, entitled “The Everything Raw Food Recipe Book” by Snyder and Faass. It features some delicious, alkalizing recipes that you might enjoy. :-)

    I will keep you in prayer for a quick recovery from your fall on the ice!

    God bless you,
    Kathy

  23. Sally says:

    Thank you Kathy, I am a personal trainer and will be doing a presentation to a local Osteoporosis group next month. This list of bone building foods will really help my presentation.
    Also I was checking for myself as last Saturday I slipped on ice and landed on my elbow, I am waiting for a report from my doctor to find out if it is fractured. I am treating it as if it is and want to heal quickly as this is a busy time of year for fitness training!
    Question – you said to steam and sauté some of the vegetables, would eating them raw be better?
    I am learning about eating raw and enjoying many new recipies, what is your opinion on raw food eating?
    Thanks, Sally

  24. Barbara says:

    ^^ Jay, your story is incredible and touched close to home. I stumbled upon this list on how to heal faster after a car accident of my own. In august a dump truck took a left directly into me and I now have a rod in my femur, tibia, and plate on my ulna . All on my left side as well. I was going to ask about any tips on healing as well. I wish you the best in your recovery!

  25. Jay says:

    hi im 26yrs old very athletic football, basketball, baseball player and I had a very ugly car accident Xmas eve 2010. I was pinned in the car and had to be cut out. I had an open fracture (left tibia), lost a little bone in my left foot, shattered my left femur, broke both bones in right arm, fractured my left scapula, torn right meniscus partial right acl tear, and few internal injuries (bruised ribs,lungs,kidneys) lacerated liver. I had 6 surgeries a lot of pain, dont wish on nobody to feel. Have rods and screws in whole left leg and plates and screws in right arm. Been doing therapy and had to learn how to walk again. been walking since end of Feb early march. My goal is to play sports again and get as close as i can to my old self. I do have a somewhat tolerance for pain to work to get myself back. Any ideas and suggestons to increase my healing?

  26. M Danish aslam says:

    Thanks for the great list of foods, You missed nuts, seeds and Coconut water :P,

    http://www.shvoong.com/medicin.....ater-read/

    Well I had an injury on my right hand’s radius bone, its got dislocated in an accident, Thanks to GOD for saving my life, was searching for diet about healing/building bones and here i am, plz suggest me some more diet, foods full of protiens to heal and make my bone strong as it was before accident, cause i m very crazy about my fitness I also goes to gym and was woking harder to get more muscular body but now :( some of people telling me that i can’t continue my exercise after this injury, plz suggest some good tips to make my bone stronger, your help would be appreciated.

    Danish aslam

    Note: Sorry for my poor english.

  27. adi says:

    thank uu very much

  28. melissa says:

    Kathy- many blessings to you
    I recently went through surgery to fix a glenoid fracture and labral tear. Your ten steps have truly been a blessing. Do you have any helpful hints for starting therapy? Kinda nervous
    Wishing you continued Grace- Melissa

    • Kathy says:

      I was nervous when I began therapy, too. My arm had become so weak while the bones healed, and a friend of mine had warned me that convincing the body to loosen a “frozen shoulder” would be painful. I’m glad he warned me; otherwise, I might have expected the results to come quickly and easily. Instead, I dedicated myself to the hard work he said it would take. Sometimes I saw my chiropractor for an adjustment before my PT session to make sure my spine was aligned for maximum comfort and efficiency of my work during therapy that day. When do you being therapy?

      May God bless you and heal you completely,
      Kathy

  29. Michelle says:

    Would like to see your broccoli recipe- it sounds wonderful :0)
    Do you believe that these foods build bones as well as, or better than, dairy does?
    Thanks! :0)

    • Kathy says:

      I use broccoli in several recipes. For example, you could try my Turkey Ham & Veggies Skillet Supper, or you could steam broccoli with sliced cherry tomatoes and sunflower seeds. Both recipes are delicious! You can find others, too, by clicking on the “Recipes” category at the right of the page.

      Blessings to you,
      Kathy

  30. Ben says:

    finally… i have been looking for list for ages… thanks =)

  31. […] When almonds digest, they leave an alkaline “ash” in the body, which helps to alkalize the blood.  Since blood must maintain an alkaline pH level of about 7.4 for optimum health, alkaline foods are an essential part of our diet.  If the pH of the blood becomes acid by eating acidifying foods, the body may leach calcium from the bones to neutralize the acid, thereby weaking the bones.  For more information on the benefits of an alkaline diet, check out my article on my Top 10 Bone-Building Foods. […]

  32. Kathy says:

    Hi, Vanessa. Actually, steaming is the healthiest way to cook most vegetables. According to NaturalHealthBenefits.com, “Steaming is the best way to cook green, leafy and less starchy vegetables, as it preserves most of their vitamins and minimizes any raising of GI (the glycemic index). This method can be used with any food and is very good for fish – but not ideal for starchy vegetables, which need extra cooking, or with red meat. For more information on the health benefits of various cooking methods, go to:
    http://www.naturalhealthbenefi.....oking.html

  33. Vanessa says:

    I was always under the impression that steaming any vegetable strips it of its nutritional value, would this reduce the effectiveness?

  34. […] For a quick listing of great foods for encouraging bone health, check out my article, “Top 10 Bone-Building Foods.” For a more extensive listing, see the “Foundations” category of this […]

  35. Ryan says:

    Great list, mom!

  36. Kathy says:

    The reasons can be found in my Foundations section. Briefly, foods that leave an acid ash when digested acidify the blood. Since blood must be maintained at an alkaline 7.4 pH level approximately, the body must find some way to neutralize the acid. One way the body neutralizes acid is to leach calcium from the bones. The foods I’ve listed here leave an alkaline ash, and they’re delicious! BTW, I checked out your website. Awesome! I’ve bookmarked it for further reference. Thanks for writing,
    Kathy

  37. It would be nice to see the reasons why these are the top 10 bone building foods.

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