Meets Superfood Bones Criteria
To be labeled a Superfood for your Bones, one serving* must be a top, excellent or good source of a minimum of four from the following bone healthy nutrients OR a top, excellent or good source of three and contain a reasonable amount of calcium.
• Calcium The major structural component of bone.
• Vitamin D Essential for the efficient utilization of calcium by the body, where maintenance of serum calcium levels within a narrow range is vital for bone growth, and maintenance of bone density.
• Vitamin K Vitamin K is needed to make at least three proteins that are essential for bone formation and may even
reduce the risk of fractures.
• Folate Folate-rich diets have been associated with decreased risk of bone fracture.
• Manganese Research shows manganese is a cofactor for enzymes involved in the formation of healthy cartilage and
bone.
• Magnesium Promotes bone density. In fact, one study found that women with osteoporosis had low serum
magnesium concentrations.
• Vitamin C Promote collagen formation which is needed to build strong bones. Vitamin C has been linked with
greater forearm bone mineral content in post-menopausal women.
• Potassium Research studies have shown positive associations between dietary potassium intake and bone mineral density (BMD).
EXAMPLES
Included: Kale is a top source of vitamin K (885%), excellent sources of vitamin C (59%) and manganese (24%) and has a reasonable amount of calcium (9%).
Excluded: Red leaf Lettuce while nearly being a top source of Vitamin K (99%), is not even a good source of any
of the other bone healthy nutrients.
*Serving size needs to comply with published NLEA serving sizes or USDA reference amounts for particular food types.