{"id":4738,"date":"2017-07-11T19:30:07","date_gmt":"2017-07-11T19:30:07","guid":{"rendered":"https:\/\/food4healthybones.com\/?p=4738"},"modified":"2022-01-01T02:16:49","modified_gmt":"2022-01-01T07:16:49","slug":"go-nuts-for-your-bones-2","status":"publish","type":"post","link":"https:\/\/food4healthybones.com\/blog\/go-nuts-for-your-bones-2\/","title":{"rendered":"Go Nuts for Your Bones"},"content":{"rendered":"<p>Nothing I like more than a handful of crunchy nuts for a snack. And Skelly\u2019s with me on this.<\/p>\n<p>You see, nuts are full of healthy fats, protein, and fiber that fill you up. But they are also a treasure box of minerals that build strong bones.<\/p>\n<p>Maybe you have a favorite nut that you keep on hand. But I want you to think about rotating your nuts or eating lots of mixed nuts. That\u2019s because each type of nut offers something special for your bones. If you stick to just one you\u2019re missing out.<\/p>\n<h3>Here are the nuts I like best and what they do for your bones:<\/h3>\n<p><!--more--><\/p>\n<p><\/p>\n<p><strong>Almonds: <\/strong><\/p>\n<p>These have the highest calcium levels of all nuts. One serving gives you about 200 mg of calcium. Plus they give you 240 mg of potassium and 20 percent of your daily magnesium needs to support bone building.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4680 aligncenter\" src=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/bone-loving-almonds-300x190.jpg\" alt=\"Bone Loving Almonds\" width=\"300\" height=\"190\" srcset=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/bone-loving-almonds-300x190.jpg 300w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/bone-loving-almonds-768x487.jpg 768w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/bone-loving-almonds.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>Walnuts:<\/strong><\/p>\n<p>Just a quarter cup of these nuts gives you 2.25 grams of omega-3 fats. That\u2019s important because omega-3s help increase the amount of calcium your body absorbs and deposits in your bones. It also boosts collagen production which improves bone strength.[i]\n<p>Research shows that walnuts help slow down osteoclast activity (bone breakdown) and increase osteoblast activity (bone formation).[ii] In one Penn State study people who ate lots of walnut granola, honey walnut butter, and walnut pesto had slower rates of bone breakdown.[iii]\n<p>And with walnuts you also get a good source of some of the trace minerals your bones love like boron, copper, and manganese.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-4679\" src=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/walnuts-300x263.jpg\" alt=\"Omega Rich Walnuts\" width=\"300\" height=\"263\" srcset=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/walnuts-300x263.jpg 300w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/walnuts-768x672.jpg 768w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/omega-rich-walnuts.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Other nuts that Skelly likes are :<\/p>\n<ul>\n<li>pistachios<\/li>\n<li>cashews<\/li>\n<li>hazelnuts.<\/li>\n<\/ul>\n<p>They\u2019re all high in <strong>magnesium<\/strong>.<\/p>\n<p>And just one Brazil nut a day will give you all the selenium you need.<\/p>\n<p>But before you start chowing down on nuts, I want you to be careful\u2026<\/p>\n<h3>Nuts can be pretty difficult to digest for some people.<\/h3>\n<p>Like grains, legumes, and seeds, nuts contain <strong>phytates <\/strong>or <strong>phytic acid<\/strong>. Phytates are nature\u2019s way of protecting nuts from predators. You know how acorns grow into trees? Well, that can happen with any nuts. But phytates keep the nut in a dormant state until it\u2019s ready to grow.<\/p>\n<p>If you eat nuts with the phytic acid intact, it can put a lot of stress on your digestive system. It can interfere with the enzyme pepsin that we use to break down proteins in the stomach. It can also interfere with the enzyme amylase that you need to break down starches.<\/p>\n<p>Phytic acid can also bind to minerals in the nuts like calcium, zinc, magnesium, and iron. Studies suggest that we absorb about 20 percent more zinc and 60 percent more magnesium from food without phytic acid.[iv]\n<h3>But before you cut nuts out of your diet because of phytates, here\u2019s what you need to know\u2026<\/h3>\n<p>Some people with strong gut flora have no problem with phytates. They can naturally break down phytic acid and don\u2019t get digestive problems.[v]\n<p>And phytates in nuts may actually help you build stronger bones. One Spanish study found that people who eat more high-phytate foods had stronger bones as measured in the heel, spine, and hip.[vi] Researchers suspect that phytates may inhibit the breakdown of bone.<\/p>\n<p>A later study also found better bone density in women who ate the most phytate foods. It found that women with the highest phytate levels had the lowest levels of bone loss in their spine and hip.[vii]\n<h3>So as long as nuts don\u2019t give you indigestion....<\/h3>\n<p>......don\u2019t worry about the phytates. They may help your bones.<\/p>\n<p>But if you are one of those people who have problems digesting nuts, you can try soaking them before eating them. When you add water, the phytic acid is neutralized and the nut starts to sprout.<\/p>\n<p>You won\u2019t see the sprouting but a small change happens in the nut so you can now digest it more easily and absorb more of the minerals.<\/p>\n<p><strong>How To Soak Nuts <\/strong><\/p>\n<p>Here\u2019s the simple way to soak and dry your nuts. Put raw (not roasted) nuts in a bowl and cover with filtered water. Add one tablespoon of pure unrefined sea salt for every four cups of nuts.<\/p>\n<p>Let soak for at least 7 hours or overnight. This works for most nuts but cashews and peanuts should be soaked for no more than 6 hours or they\u2019ll get slimy. Yuck!<\/p>\n<p>Then you have to fully dry your nuts or they could become moldy.<\/p>\n<p>Ideally you should dry them at 150 degrees Fahrenheit in a dehydrator or your oven for 12 to 24 hours or until they\u2019re as crunchy as you like them.<\/p>\n<p>To test the crunchiness, take out one of nuts and let it cool to room temperature. Then bite into it. You know how crunchy you like them.<\/p>\n<h3>Need a shortcut?<\/h3>\n<p>You can dry your nuts in the oven at 200 degrees Fahrenheit for 30 to 40 minutes. You may lose some of the nutrients at the higher heat but you\u2019ll still have some very healthy nuts.<\/p>\n<p>Just make sure you start by buying fresh nuts. Nuts still in the shell are the freshest. But shelling adds a lot of work to the soaking and drying process. If you\u2019re in a hurry buy them already shelled.<\/p>\n<p>And store your nuts in an airtight container so they don\u2019t go rancid. They\u2019ll keep fresh in the fridge for about six months and in the freezer up to a year.<\/p>\n<h3>Here\u2019s one of my favorite go to snacks.<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4673 alignnone\" src=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/spicy-cashews-225x300.jpg\" sizes=\"(max-width: 225px) 100vw, 225px\" srcset=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/spicy-cashews-225x300.jpg 225w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/spicy-cashews-300x400.jpg 300w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/03\/spicy-cashews.jpg 400w\" alt=\"\" width=\"225\" height=\"300\"><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Spicy Cashews<\/b><\/span><\/p>\n<p class=\"p3\"><span class=\"s1\"><b>Ingredients:<\/b><\/span><\/p>\n<ol>\n<li class=\"p3\"><span class=\"s1\">9 oz of raw organic cashews<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">Juice of 1\/2 lemon<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">Tandoori spice<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">Sea salt <\/span><\/li>\n<\/ol>\n<p class=\"p3\"><span class=\"s1\"><b>Preparation:<\/b><\/span><\/p>\n<ul>\n<li class=\"li3\"><span class=\"s1\">Soak cashews in water overnight<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">In morning rinse soaked cashews<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Drain and pat dry with paper towel (skip the soaking step if you digest nuts well)<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Add lemon juice<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Coat with 1 tablespoon of Tandoori Seasoning (I use my hands for this)<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Evenly distribute on a baking sheet so they are spread out and bake evenly<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Bake in oven at 300 degrees F for 40 minutes<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Stir every 10 minutes <\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">And then stand back\u2026\u2026cause everyone will eat \u2018em up<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Storage:<span class=\"Apple-converted-space\">&nbsp; <\/span>place in a tightly sealed jar and leave jar on the counter<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Good for 2-3 weeks<\/span><\/li>\n<\/ul>\n<p class=\"p3\"><span class=\"s1\"><b>Tandoori Seasoning&nbsp;<\/b><\/span><\/p>\n<p class=\"p3\"><span class=\"s1\"><b>Ingredients:<\/b><\/span><\/p>\n<ul>\n<li class=\"p3\"><span class=\"s1\">1 teaspoon ground ginger<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">1 teaspoon ground cumin<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">1 teaspoon ground coriander<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">1 teaspoon paprika<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">1 teaspoon turmeric<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">1 teaspoon sea salt<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">1\/4-1\/2 teaspoon cayenne pepper depending on taste<\/span><\/li>\n<\/ul>\n<p>Printable version&nbsp;<a href=\"https:\/\/s3.amazonaws.com\/BonesProgram\/PDFs\/RecipesSpicyCashews.pdf\" target=\"_blank\" rel=\"noopener\">HERE<\/a><\/p>\n<p>I love my community.<\/p>\n<p>This blog is an expanded post after feedback from&nbsp;Karen Jorgensen. &nbsp;Thank you, Karen!<\/p>\n<h3>Please let me know how I can better serve you and your bones.<\/h3>\n<p>There is an easy alkalizing salad dressing video gift for you on the other side for your time.<\/p>\n<p>Have your bones click \u2014-&gt;&nbsp;<a href=\"https:\/\/go.bucketquizzes.com\/ds\/cc298891\" target=\"_blank\" rel=\"noopener\">HERE<\/a><\/p>\n<p><\/p>\n<p>Thanks for stopping by.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-3377 size-medium\" src=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2015\/07\/SnlUzBh6V8oiP1-hvmdcWyWZgdAFRsQaXVET1Hv68IwPS27f_dXsOOORcQhCeye29Y5gk3LeomHl9P5Es_N_fEul7EGdAMZGvw11OegtzaGOMltLwARZQn6uYOtT6v4Ek-300x169.jpeg\" alt=\"\" width=\"300\" height=\"169\" srcset=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2015\/07\/SnlUzBh6V8oiP1-hvmdcWyWZgdAFRsQaXVET1Hv68IwPS27f_dXsOOORcQhCeye29Y5gk3LeomHl9P5Es_N_fEul7EGdAMZGvw11OegtzaGOMltLwARZQn6uYOtT6v4Ek-300x169.jpeg 300w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2015\/07\/SnlUzBh6V8oiP1-hvmdcWyWZgdAFRsQaXVET1Hv68IwPS27f_dXsOOORcQhCeye29Y5gk3LeomHl9P5Es_N_fEul7EGdAMZGvw11OegtzaGOMltLwARZQn6uYOtT6v4Ek-1024x576.jpeg 1024w, https:\/\/food4healthybones.com\/wp-content\/uploads\/2015\/07\/irma-jennings-food-for-healthy-bones-1.jpeg 450w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><\/p>\n<h2>&nbsp;<\/h2>\n<h2>&nbsp;<\/h2>\n<h2>&nbsp;<\/h2>\n<h2>&nbsp;<\/h2>\n<h2><em><strong>Irma and Skelly<\/strong><\/em><\/h2>\n<div id=\"mab-48661096\" class=\"magic-action-box mab-type-optin mab-id-4866 mabstyle-mab-crosswalk use-mab-button-default mab-fields-layout-default mab-label-position-stacked mab-responsive\" data-mabid=\"4866\" data-trackid=\"4866\" data-type=\"optin\" data-track=\"1\"  >\n\t<div class=\"mab-pad mab-wrap mab-aside-left mab-aside-type-none\">\n\t\t\t\t<div class=\"mab-content\">\n\t\t\t\t\t\t<div class=\"mab-heading\">JOIN MY BONES COMMUNITY AND RECEIVE: 5 BONE-LOVING RECIPES<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"mab-subheading\">You'll also receive monthly Bone Health Blogs and promotions. You can unsubscribe at any time.<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"mab-main-copy\"><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4940 size-medium alignleft\" src=\"https:\/\/food4healthybones.com\/wp-content\/uploads\/2017\/11\/FiveBoneBuildingRecipesCOVER2018-300x219.png\" alt=\"\" width=\"300\" height=\"219\" \/><\/p>\n<\/div>\n\t\t\t\t\t\t<div class=\"mab-main-action-wrap \">\n\t\t\t\t<form method=\"POST\" action=\"https:\/\/irmajennings.activehosted.com\/proc.php\" id=\"_form_5_\">\r\n<input type=\"hidden\" name=\"u\" value=\"5\" \/>\r\n<input type=\"hidden\" name=\"f\" value=\"5\" \/>\r\n<input type=\"hidden\" name=\"s\" \/>\r\n<input type=\"hidden\" name=\"c\" value=\"0\" \/>\r\n<input type=\"hidden\" name=\"m\" value=\"0\" \/>\r\n<input type=\"hidden\" name=\"act\" value=\"sub\" \/>\r\n<input type=\"hidden\" name=\"v\" value=\"2\" \/>\r\n<div class=\"mab-field\">\r\n<label for=\"\">First Name<\/label> <input type=\"text\" name=\"firstname\" placeholder=\"Type your first name\" \/>\r\n<\/div>\r\n<div class=\"mab-field\">\r\n<label for=\"\">Last Name<\/label> <input type=\"text\" name=\"lastname\" placeholder=\"Type your last name\" \/>\r\n<\/div>\r\n<div class=\"mab-field\">\r\n<label for=\"\">Email*<\/label> <input type=\"text\" name=\"email\" placeholder=\"Type your email\" \/>\r\n<\/div>\r\n<div class=\"mab-field\">\r\n<input type=\"submit\" class=\"mab-optin-submit\" value=\"Click for Recipes!!\" \/>\r\n<\/div>\r\n<div class=\"clear\"><\/div>\r\n<\/form>\r\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<div class=\"clear\" style=\"clear:both;\"><\/div>\t<\/div>\n\n\t<\/div>\n[i] <em>Kruger M., Horrobin D. \u201cCalcium metabolism, osteoporosis and essential fatty acids: A review\u201d. Progress in Lipid Research. <\/em><em>Volume 36. September 1997.<\/em><\/p>\n[ii] <em>Griel A., Kris-Etherton P. et al. <\/em><em> \u201cAn increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans.\u201d Nutrition Journal. <\/em><em>January 2007. <\/em><\/p>\n[iii] https:\/\/news.psu.edu\/story\/198072\/2007\/02\/19\/plant-derived-omega-3s-may-aid-bone-health<\/p>\n[iv] Chris Kresser, \u201cAnother reason you shouldn\u2019t go nuts on nuts.\u201d https:\/\/chriskresser.com\/another-reason-you-shouldnt-go-nuts-on-nuts\/<\/p>\n[v] Ramiel Nagel \u201cLiving With Phytic Acid.\u201d https:\/\/www.westonaprice.org\/health-topics\/vegetarianism-and-plant-foods\/living-with-phytic-acid\/<\/p>\n[vi] A. A. L\u00f3pez-Gonz\u00e1lez, F. Grases, P. Roca, B. Mari, M. T. Vicente-Herrero, A. Costa-Bauz\u00e1. \u201cPhytate (myo-inositol hexaphosphate) and risk factors for osteoporosis.\u201d J Med Food. 2008 11(4):747 - 752.<\/p>\n[vii] A. A. L\u00f3pez-Gonz\u00e1lez, F. Grases, N. Monroy, B. Mar\u00ed, M. T. Vicente-Herrero, F. Tur, J. Perell\u00f3. \u201cProtective effect of myo-inositol hexaphosphate (phytate) on bone mass loss in postmenopausal women.\u201d Eur J Nutr 2013 52(2):717 - 726.<\/p>\n\n\n<hr class=\"wp-block-separator has-text-color has-background is-style-wide\" style=\"background-color:#20572a;color:#20572a\"\/>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"bottom-cta-box\">\n\n<h2>Let Me Support Your Bones<\/h2>\n\n<h3><span><strong>Get Customized In-Depth Private Session<\/strong><\/span><\/h3>\n<p class=\"center-sub\"><span><strong>Book a Private Coaching with Irma Now<\/strong><\/span><\/p>\n<button><a href=\"https:\/\/food4healthybones.com\/consult-with-irma\/\" target=\"_blank\" rel=\"noopener noreferrer\">Learn More<\/a><\/button>\n\n<hr class=\"separator\">\n\n<h3><span><strong>Join Our Amazing Bone Tribe Community<\/strong><\/span><\/h3>\n<p class=\"center-sub\"><span><strong>Get the support &amp; information you need to live fearlessly with your bones diagnosis<\/strong><\/span><\/p>\n<button><a href=\"https:\/\/irmajennings.samcart.com\/products\/bones-tribe-membership\/\" target=\"_blank\" rel=\"noopener noreferrer\">Join Us Now!<\/a><\/button>\n\n\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nothing I like more than a handful of crunchy nuts for a snack. And Skelly\u2019s with me on this. You see, nuts are full of healthy fats, protein, and fiber that fill you up. But they are also a treasure box of minerals that build strong bones. Maybe you have a favorite nut that you [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2,7],"tags":[207,21,205,121,134,206,38,37,180,120,204],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What nuts are the best for Bone Health and Osteoporosis<\/title>\n<meta name=\"description\" content=\"Nuts are full of healthy fats, protein, and fiber that fill you up. 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