Bone Series, Part 3: Eat Your Vitamins

My intention was to create a list of food sources for supplements recommended for osteoporosis until I remembered the Save Our Bones Program.  So, without further ado, here’s a lengthy excerpt from Chapter 11 of that book by Vivian Goldschmidt (Bold is mine):

“It is an undeniable truth that the human body is designed to extract and absorb nutrients from whole foods rather than from man-made synthetic supplements. … laboratory-made supplements can replicate only a fraction of the myriad of valuable nutrients found in foods. …

When you follow the Save Our Bones Program you can rest assured that all of the bone-healthy Foundation Supplements … can be found in a large variety of fruits, vegetables, nuts, and seeds. And even acidifying foods offer more than just empty calories; in fact, some valuable bone-healthy nutrients are present in foods that have a low pH” (p.137).

Fabulous Foundation Foods

“The Foundation Foods contain powerful nutrients that can supercharge your bone remodeling process to help you build strong and resilient bones faster than you ever thought possible

Highest food sources of calcium

Alkalizing foods: yogurt, cabbage, broccoli, spinach, lima beans, collard greens, kale, mustard greens, sesame seeds, flax seeds, almonds

Acidifying foods: none. Calcium is not absorbed from unfermented dairy products (like milk).

Highest food sources of magnesium

Alkalizing foods: spinach, pumpkin seeds, almonds, lima beans, Swiss chard, bananas, plantains

Acidifying foods: oat bran, brown rice, halibut, scallops, black beans, whole wheat bread (unless it’s sprouted wheat bread, like “Ezekiel” or Dave’s bread, “Sprouted Whole Grains”, sez me)

Highest food sources of zinc

Alkalizing foods: pumpkin seeds, almonds, yogurt

 Acidifying foods: Chickpeas, peanuts, cashews, tahini, dark chocolate, beef, turkey

Highest food sources of boron

Alkalizing foods: almonds, dried apricots, avocado, raisins, dates, grapes, peaches, oranges, pears, bananas, broccoli, carrots, celery, onions, honey

 Acidifying foods: peanut butter, hazelnuts, cashews, walnuts, red kidney beans, chickpeas, lentils, prunes

Highest food sources of copper

Alkalizing foods: almonds, sunflower seeds, sesame seeds, pumpkin seeds, mushrooms, tomatoes

Acidifying foods: beef liver, unsweetened cocoa powder, dark chocolate, cashews, Brazil nuts, pecans, walnuts, peanuts

Highest food sources of manganese

Alkalizing foods: artichokes, lima beans, pineapples, pumpkin seeds, spinach, strawberries, sweet potatoes

 Acidifying foods: pecans, peanuts, brown rice, whole wheat bread, oats, pinto beans, garbanzo beans

Highest food sources of silicon

 Alkalizing foods: cucumbers, bell peppers, tomatoes, romaine lettuce, spinach, beets, pumpkins, carrots, onions, cabbage, cherries, apples, oranges, raisins, almonds, honey

 Acidifying foods: brown rice, rice bran, oats, alfalfa, barley, beer

Highest food sources of Vitamin D

 Alkalizing foods: None. Sunshine is the best source of this vitamin. (15-20 minutes/day, minimum, sez me)

Acidifying foods: salmon, mackerel, sardines, unrefined cod liver oil

Highest food sources of Vitamin K

 Alkalizing foods: spinach, Brussel sprouts, green beans, asparagus, green peas, romaine lettuce, bell peppers kale, Swiss chard, watercress, broccoli, parsley

 Acidifying foods: none

Highest food sources of Vitamin B complex

 Alkalizing foods: bananas, chili peppers, avocado, kefir

Acidifying foods: beef, liver, turkey, tuna, eggs, lentils, brewer’s yeast, wheat germ, brown rice, oats, peanuts, Brazil nuts

Highest food sources of Vitamin C

 Alkalizing foods: oranges, grapefruits, lemons, limes, tangerines, strawberries, raspberries, pineapple, watermelon, papaya, guava, kiwi, cantaloupe, cabbage, tomatoes, broccoli, cauliflower, sweet red bell peppers, Brussel sprouts, parsley

 Acidifying foods: cranberries, blueberries

Highest food sources of CoQ10

Alkalizing foods: none

Acidifying foods:  fish, liver, organ meats (liver, kidney), wheat germ” (pp. 139-143)

(Remember how I said last week that I preferred Vivian’s Acid/Alkaline charts to the newcomers online?  It wasn’t the research done by her source, Dr. Theodore Barody, author of Alkalize or Die (1991).  It was all the foods I love that are considered alkaline in her charts but acidic in the others!  Remember: I’m a minister of metaphysic.  What you believe is what you experience!)


  •  Your body needs food (preferably organic), not pills.
  • If you eat the Foundation Foods in Save Our Bones, you will get those important supplements listed in my previous post.
  • With the money you save by not buying separate vitamins and minerals, you will easily afford organic food. And if your grocer doesn’t have it, ask them to carry it.

If you’ve liked what you’ve read so far, it’s time for you to go to Save Our Bones dot com to get your free gift.  You will discover the entire plan, including reasons why you should never take a drug for osteoporosis, exercises that help, and more.  If you want a used copy of only her book, consider eBay.

Till next time,

“Please be kind to everyone you meet, for we all have our hidden sorrows.” ~Pam Young

One response to “Bone Series, Part 3: Eat Your Vitamins

  1. Pingback: Health Series: Osteoporosis and Alzheimer’s | skatingthru2012

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