Bone-in sardines and mackerel from BPA-free cans deliver protein, omega-3s, and minerals that match bone composition. Arugula is a low-oxalate green that provides bioavailable calcium without the anti-nutrient effects of spinach, making it better for people prone to kidney stones or joint pain.
bone-in sardines and mackerel. Those are fantastic. You get them in a BPA-free can. They give you protein. They give you omega-3s, which are like the dampeners of inflammation. And they give you all the minerals your own bones need in the right ratios that nature put them in. So you get the calcium, you get the magnesium, you get all these other minerals and nutrients. And that is a great source of calcium that's non-dairy. Another source that I like is arugula. Arugula is the same cruciferous family of vegetables as broccoli and kale, but it is a low oxalate green. So oxalates are anti-nutrients that bind up bone healthy minerals and nutrients like calcium, prevent you from taking those in. And so arugula is a low oxalate green. If you're somebody who has a history of kidney stones or joint pain or digestive issues, and you're eating a lot of spinach, spinach is a high oxalate green. So consider swapping that spinach for that arugula. Then you just get another bioavailable source of calcium.
