Recipes for Osteoporosis

Daily breakfast for me is an egg or two (or another protein like chicken sausage or smoked salmon), a cup and a half of sauteed collards, sauerkraut (for gut health and to aid absorption), avocado and a homemade cracker with lots of nuts and seeds (healthy fats, fiber, protein and a little calcium). I know that won't be everyone's cup of tea but it starts my day with a big nutritional punch. A cup of collards has about as much calcium as a cup of milk. From what I understand, collards are lower in oxalate than many other greens. This is important because oxalic acid inhibits the absorption of calcium. Spinach, for example, is high in calcium but it is also high in oxalic acid so the calcium is not readily absorbed (that cottony feel in your mouth when eating spinach is oxalic acid). If you do opt for collards in your diet, don't peel off the leaves and toss the stems as you would with kale. The stems are actually slightly sweet and nicely blend with the slightly bitter leaf.
So, I know opting for collards is a long shot for most but I thought I'd put it out there as a suggestion for a healthy, high-calcium option to include with breakfast. You might just love them as I do. 🙂

Daily breakfast for me is an egg or two (or another protein like chicken sausage or smoked salmon), a cup and a half of sauteed collards, sauerkraut (for gut health and to aid absorption), avocado and a homemade cracker with lots of nuts and seeds (healthy fats, fiber, protein and a little calcium). I know that won't be everyone's cup of tea but it starts my day with a big nutritional punch. A cup of collards has about as much calcium as a cup of milk. From what I understand, collards are lower in oxalate than many other greens. This is important because oxalic acid inhibits the absorption of calcium. Spinach, for example, is high in calcium but it is also high in oxalic acid so the calcium is not readily absorbed (that cottony feel in your mouth when eating spinach is oxalic acid). If you do opt for collards in your diet, don't peel off the leaves and toss the stems as you would with kale. The stems are actually slightly sweet and nicely blend with the slightly bitter leaf.
So, I know opting for collards is a long shot for most but I thought I'd put it out there as a suggestion for a healthy, high-calcium option to include with breakfast. You might just love them as I do. 🙂

Actually, I like your breakfast. I've been eating egg with collard green or broccoli raab. Adding sauerkraut and avocado is a good idea also. I find it difficult to eat all the necessary nutrients in one day and stay hydrated! Thanks for your input Teb!

Would you please tell me more about the teas you drink.
Thank you.

I buy individual bulk herbs (loose leaf) and then mix a bunch together in a big bag so that it is on hand. The predominant herb is nettles due to its high calcium and mineral content and then I add some others like red clover for the isoflavone content and horsetail for the silicon content. I add a little licorice to most as I love the sweetness it imparts but only a pinch and I don't consume that daily as *importantly*, it raises blood pressure.

If this seems too complicated, just stick with nettles and peppermint! You don't need to buy the loose leaf tea as you can get them in tea bags at the supermarket and then rotate their use.

Other than the peppermint, these teas don't necessarily taste good but I don't drink them for the taste, just the nutrition. And you can always add honey if that is your preference :).

These herbs/teas are by no means a magic bullet, just one more thing to add to a healthy diet to support your nutritional status if you have no contraindications that would preclude their use. I'm not recommending them for everyone, just sharing what I do as it might potentially be beneficial for some, but for others perhaps not, so please check to make sure they are safe for you.

study on red clover indicating benefits for menopause and bones:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523657/
Caveats:

Check with your doc on consuming herbs as there may be contraindications with some medical conditions and/or medications.

If you have high blood pressure, definitely avoid licorice as it will increase your BP. (I have low blood pressure so it is not an issue for me and I use it in tiny amounts and not regularly)

Nettles, red clover and horsetail have diuretic qualities so you may want to avoid them entirely if you are on diuretics.

Potential contraindications of red clover (from Mount Sinai):
"People who have been diagnosed with breast cancer should not use red clover without discussing it with their physician. Red clover may increase the risk of bleeding, particularly in those people who are taking blood-thinning medications." Avoid before surgery (and birth).

Thank you so much for being so thorough. I appreciate your taking the time to answer my questions.

I buy individual bulk herbs (loose leaf) and then mix a bunch together in a big bag so that it is on hand. The predominant herb is nettles due to its high calcium and mineral content and then I add some others like red clover for the isoflavone content and horsetail for the silicon content. I add a little licorice to most as I love the sweetness it imparts but only a pinch and I don't consume that daily as *importantly*, it raises blood pressure.

If this seems too complicated, just stick with nettles and peppermint! You don't need to buy the loose leaf tea as you can get them in tea bags at the supermarket and then rotate their use.

Other than the peppermint, these teas don't necessarily taste good but I don't drink them for the taste, just the nutrition. And you can always add honey if that is your preference :).

These herbs/teas are by no means a magic bullet, just one more thing to add to a healthy diet to support your nutritional status if you have no contraindications that would preclude their use. I'm not recommending them for everyone, just sharing what I do as it might potentially be beneficial for some, but for others perhaps not, so please check to make sure they are safe for you.

study on red clover indicating benefits for menopause and bones:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523657/
Caveats:

Check with your doc on consuming herbs as there may be contraindications with some medical conditions and/or medications.

If you have high blood pressure, definitely avoid licorice as it will increase your BP. (I have low blood pressure so it is not an issue for me and I use it in tiny amounts and not regularly)

Nettles, red clover and horsetail have diuretic qualities so you may want to avoid them entirely if you are on diuretics.

Potential contraindications of red clover (from Mount Sinai):
"People who have been diagnosed with breast cancer should not use red clover without discussing it with their physician. Red clover may increase the risk of bleeding, particularly in those people who are taking blood-thinning medications." Avoid before surgery (and birth).