Get started with your free eBook.

Discover the top 14 things you’re doing that are damaging your bones.

16 Bone-Healthy Nutrients In This Quick And Easy-To-Prepare Dish (It Only Takes 10 Minutes)

bone-healthy-chicken-salad

I’m often amazed at the large number of delicious foods that can be combined to achieve a nutritional bone-health powerhouse.

Last week, as I was in a rush to leave the house and having not prepared my lunch the night before, as I usually do, I improvised a new pH-balanced recipe picking from what I had in the fridge. I was not only delighted by the wonderful taste; after careful analysis I knew that my new recipe had an unusually large number of bone-healthy nutrients.

So I can’t wait to share my brand new scrumptious recipe for a pH-balanced chicken salad that contains no less than 16 powerful bone-building nutrients, most of which are Foundation Supplements.

And there’s more good news – this chicken salad takes just minutes to prepare!

Let’s get started with the recipe, and then we’ll take a look at each of the Foundation Supplements and other nutrients the ingredients contain.

Tropical Chicken Salad

pH-balanced
2 Servings

Ingredients

  • 1 cup chicken breast, cooked and cut up in cubes or shredded
  • 3/4 cup pitted cherries, in chunks
  • 3/4 cup mango, cubed small
  • 3/4 cup celery, thinly sliced
  • 1 cup kale 
  • 3 tablespoons Treasure Trove Tahini (adjust to achieve desired texture)
  • Lemon juice to taste

Directions

  1. In a medium-sized bowl, combine the chicken, cherries, mango, and celery. Stir in the tahini and lemon juice. Serve on top of the kale.

An In-Depth Look

As you will see next, each ingredient brings an impressive amount of bone-healthy nutrients to the table.

So let’s take a look at each of the foods in this recipe, and find out just why they are so good for your bones.

Chicken

While it’s acidifying, chicken is good for your bones when it’s balanced with alkalizing foods as in this dish. It’s an excellent source of lean protein, in addition to the nutrients listed below.

Go for free-range and organic chicken whenever possible. Not only will you get more nutrients from the chicken, it’s also the more humane option. And watch labels for sodium content.

3 Bone-Building Nutrients In Chicken:

  1. Niacin* is one of the B-complex vitamins, known as Vitamin B3. It helps to release the energy from carbs, fats, and proteins, and is healthful for skin and nerves as well as bones. It is essential for proper nutrient metabolism.
  2. Potassium, a powerfully alkalizing mineral, helps muscles contract and grow, and is important for proper nerve functioning. In addition, it helps synthesize protein and is involved in the passage of water across cell membranes.
  3. Magnesium* is required for the absorption of calcium. It plays a part in your stomach’s production of hydrochloric acid, without which you can’t properly digest and absorb nutrients. Magnesium helps control bone mineralization through its regulation of the parathyroid gland.

*Foundation Supplement

Cherries

These alkalizing fruits are full of antioxidants and silicon, and they add a fruity punch to this chicken salad

Plus, cherries are no longer on the Environmental Working Group’s Dirty Dozen list, which is good news if you can’t find organic ones!

6 Bone-Building Nutrients In Cherries:

  1. Potassium (See above for more on potassium).
  2. Manganese*, not to be confused with magnesium, is a trace mineral that helps form the protein matrix that holds bone-specific minerals like calcium and magnesium in place. Manganese also forms part of the antioxidant enzyme Manganese Superoxide Dismutase, thereby helping to protect your bones against oxidative damage.
  3. Vitamin C* has a dual function as an antioxidant and a vitamin. Like manganese, Vitamin C is involved in the structure of the bone matrix, because it promotes healthy collagen formation. Your body also needs Vitamin C in order to manufacture bone-building Vitamin D.
  4. Beta-Carotene is part of what gives cherries their red color. It’s a carotenoid, and your body converts it into Vitamin A. It promotes healthy functioning of the kidneys and liver, key detoxifying organs that are vital for strong bones.
  5. Silicon* (Silica) is required for calcium to get into your bones for optimal density, and like Vitamin C, silicon helps in collagen formation.
  6. Copper* is another trace mineral that works in conjunction with manganese, and it is a moiety of Superoxide Dismutase. Amazingly, copper is found in every body tissue.

*Foundation Supplement

Mango

The beautiful mango is rich in flavonoids, colorful plant chemicals that work in synergy with antioxidants to protect your bones. Mangoes also contain the following bone-building nutrients.

5 Bone-Building Nutrients Found In Mangoes:

  1. Vitamin C* (See above for more on vitamin C).
  2. Vitamin A works with the antioxidants in mangoes to protect your bones from free radical damage.
  3. Vitamin B6* (Pyroxidine) is part of the whole complex of B vitamins. B6 works to lower levels of homocysteine, a bone-weakening inflammatory byproduct of amino acid metabolism. Through an enzymatic process called transulfuration, B6 can render homocysteine harmless.
  4. Potassium (See above for more on potassium).
  5. Copper* (See above for more on copper).

*Foundation Supplement

Celery

Crisp and powerfully alkalizing, celery adds more than just crunch to this chicken salad.

7 Bone-Building Nutrients In Celery:

  1. Vitamin K* is not a supplement you’ll hear your doctor talk about when it comes to osteoporosis. But it’s just as important as the often-mentioned calcium, and research has shown that a form of K2 specifically inhibits osteoclast formation.1 (Osteoclasts are the cells that tear down bone.) Vitamin K does this by working with Vitamin D and osteocalcin, a protein that binds to calcium.
  2. Vitamin B9* (Folate) plays a part in the production of amino acids, many of which bind to minerals to facilitate absorption. Of course, B9 is one of the B-complex vitamins.
  3. Vitamin C* (See above for more on vitamin C).
  4. Manganese* (See above for more on manganese).
  5. Vitamin B2* (Riboflavin) is a B-complex vitamin that aids red blood cell formation. It also promotes healthy nerve function.
  6. Vitamin B5* (Pantothenic acid) is, like other B vitamins, involved in a variety of enzymatic processes. In addition, Vitamin B5 “unlocks” energy from the food you eat.
  7. Magnesium* (See above for more on magnesium).

*Foundation Supplement

Kale

A favorite of gardeners, kale is a hearty cruciferous vegetable that is readily available year-round. It’s full of nutrients that are excellent for bones, including antioxidants lutein, beta-carotene, kaempferol, and quercetin.

8 Bone-Building Nutrients In Kale:

  1. Vitamin C* (See above for more on vitamin C).
  2. Calcium* is involved in the formation, construction and maintenance of bones. It is necessary for new bone deposition and for bone mineralization. Calcium also plays a role in muscle contraction and relaxation, including the heart.
  3. Vitamin B6* (See above for more on vitamin B6).
  4. Potassium (See above for more on potassium).
  5. Vitamin A (See above for more on vitamin A).
  6. Copper* (See above for more on copper).
  7. Manganese* (See above for more on manganese).

*Foundation Supplement

Tahini

Tahini sometimes causes confusion because store-bought versions tend to be acidifying, while homemade tahini is alkalizing. So to keep the pH balance of this recipe, I recommend making your own alkalizing Treasure Trove Tahini.

The base for tahini is sesame seeds, and these tiny seeds contain a powerhouse of bone-healthy nutrients.

5 Bone-Building Nutrients In Tahini (Sesame Seeds):

  1. Calcium* – just ¼ cup of sesame seeds has more calcium (351mg) than a cup of whole milk (291mg).
  2. Zinc* is an important trace mineral that has not only been shown to increase bone density, but low dietary intake of zinc has been correlatively linked to low bone density in the hip and spine.2
  3. Copper* (See above for information).
  4. Vitamin B1* (Thiamine) is another “energy releaser,” supporting the metabolism of carbohydrates. Vitamin B1 also promotes normal functioning of the nervous system.
  5. Magnesium* (See above for information).

*Foundation Supplement

There’s Even More To This Amazing Recipe!

Besides the variety of nutrients in the Tropical Chicken recipe, the ingredients themselves, including cherries, mango, celery, kale and tahini (sesame seeds) are Foundation Foods because they contain high levels of Foundation Supplements. And those are the foods you should include in your daily bone-healthy nutrition.

Over the years since developing the Save Our Bone Program, many Savers have asked for a recipe book. So I started working on Bone Appétit, and it’s now available in print and digital form.

In addition to more than 200 pH-balanced delicious recipes, for your convenience I’ve included the complete list of Foundation Foods in Bone Appétit, so you can use it as a handy quick reference . Each list has alkalizing and acidifying foods, removing all the guesswork!

Plus for a limited time, with Bone Appétit, you’ll also get three free bonuses when your order today.

  1. The 30 Day Meal Planner to help you organize, grocery shop, and plan your bone-nourishing meals, including two pH-balanced snacks each day.
  2. You’ll also receive Blender Magic, a collection of smoothie recipes that are full of essential vitamins, minerals and antioxidants for strong bones.
  3. Bound inside the Bone Appétit cookbook itself you’ll find Calcilicious, a recipe collection that includes dairy-free, calcium-rich dishes you can prepare any time you need a calcium “boost.” With Calcilicious, you’ll know exactly how much
    calcium your bones are getting from foods because each recipe gives you the calcium content.

We have a limited stock of these bonuses, so don’t wait – if you don’t have it yet, I invite you to check out Bone Appétit for yourself by clicking this link.

Till next time,

References

1 “Effect of Vitamin K2 [menatetrenone] on osteoclast-like cell formation in mouse bone marrow cultures.” European Journal of Pharmacology. 1994.

2 Hyun T., Barrett-Connor E., Milne D. ; “Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study.” American Journal of Clinical Nutrition, Vol. 80, No. 3, 715-721. September 2004.

Print Friendly and PDF

The Top 14 Things You’re Doing That Are Damaging Your Bones... And More!

Enter your name and email below to get...

  • Stop The Bone Thieves! report
  • Email course on how to prevent and reverse bone loss
  • Free vital osteoporosis news and updates.

21 comments. Leave Yours Now →

  1. Maria kocian September 16, 2014, 12:06 am

    Wish calcim did you recommend

  2. joy markman August 23, 2014, 8:08 am

    Hi Vivian, I have made from your cookery book, your cream of spinach, green pea soup & raison oatmeal muffins – all fantastic!

    Although some of the recipes do not have icon’s on them – any reason for that, or printer error?

    Thanks so much,

    Joy

  3. shula August 21, 2014, 9:28 pm

    Many Thanks.

  4. Valerie Vincent August 21, 2014, 5:56 pm

    Hello Vivian

    Can you advise me whether ‘Risedonate’ is bad for your bones? If you cannot publish the answer I understand

    Many thanks for your most informative emails

    Kind regards
    Val

  5. Barb August 16, 2014, 11:52 am

    Please stop recommending meat as part of a healthy diet. Science has proven there are harmful effectsfrom meat, and you have stated meat is acidifying and thus detrimental to bones. A plant based diet is much healthier, as there r tons of delicious plant based recipes.

  6. pat clapham August 15, 2014, 6:01 pm

    Besides osteoperosis, I have celiac disease (allergy to wheat and gluten) and a strong soy allergy.
    I have been trying to find a calcium supplement that does not have soy anything and really need to hear from someone who is in the same position I am. I am 67 years.
    I have been using AOR OrthoBone and having good results from the Vitamin component–nails growing, feeling stronger. But my Bone scan shows no improvement…
    I heard Prairie Naturals liquid gold and green formula was good, but it has soy derivatives….

  7. Helen August 14, 2014, 10:26 pm

    Hmmm, sounds real good; will certainly try the Tropical Chicken Salad..
    Thanks again for sharing all the good stuff and info!

  8. Marlene Villar August 14, 2014, 3:14 pm

    Good morning Vivian,
    Thank you very, very much for sharing this recipe
    especially, how to prepare homemade treasure trove
    tahini. I appreciate all your encouraging e-mails
    as well as from others.
    Have a wonderful day and take care always. Marlene

  9. Connie August 14, 2014, 2:12 pm

    Vivian, I am so grateful for the specifics you give me. You make me think. I would love to why some alkalizing foods become acidifying upon processing, such as store-
    bought tahini and canned peas.

    • Vivian Goldschmidt, MA August 14, 2014, 2:17 pm

      That’s one of the goals of the Program and the Save Our Bones community, Connie – to inspire others to think!
      As far as alkalizing foods becoming acidifying through processing – that generally happens because acidifying ingredients are added, or the food itself is changed through cooking or refinement. :)

  10. Melissa C August 14, 2014, 8:52 am

    I cannot thank you enough for the exercise in the recent email for dowager’s hump (such an awful name for this condition). It has fully relieved my neck pain. I was ready to go back for more expensive acupuncture treatments, and voila, no more pain! I can save that money for other health issues. I am SO grateful. I wish everyone knew about your simple exercise. And it is SO easy! I do 3 sets of 5 each. :D

    • Vivian Goldschmidt, MA August 14, 2014, 1:33 pm

      Hi Melissa,
      Isn’t it amazing how simple solutions can be so effective? I am overjoyed to hear about your relief from pain! Do you remember the name of the exercise that helped you so much?

  11. Cathy August 14, 2014, 8:20 am

    Dear Viv,
    I am a great fan of your site and its really wonderful tips. My comment today is to ask that you look into possibly adding some metabolic cautions, re blood types,when recommending meats, et al, in recipes , if you think this is a practical thing to do. A friend had numerous niggling complaints and even benign breast tumours. Luckily I happened to read where there may be a metabolic connection with eating chicken. She once ate lots of chicken, as her father had backyard coops with dozens of chickens to provide meat (and eggs, which are OK for her type)for his family. Long story short, I found that she was a blood type ‘B’, and that this type will never do well on chicken meat. In fact it can make many of them severely ill, or worse. Just a thought. Anticipating your response. Thanks!
    Cathy

  12. Cora August 14, 2014, 6:37 am

    What if I break a bone in an accident? Life has these unexpected emergencies. How will the SAVE YOUR BONES program help me? Will my bones heal faster? Have you ever broken a bone even though on this Program?

    • Vivian Goldschmidt, MA August 14, 2014, 7:36 am

      Hi Cora,
      You are correct – life is full of surprises and unexpected emergencies! That’s all the more reason to be on the Save Our Bones Program – if your bones are in a state of optimal health, they will be more fracture-resistant to begin with. In addition, if you do sustain a fracture while on the Program, you have access to key information to aid in fracture healing (namely, specific nutrients that help speed healing). :)

  13. Leslie (Ms. L. Carmel) August 14, 2014, 5:48 am

    Good Morning Vivian And Friends,

    Who Knew That Tropical Chicken Salad Was Chock-Full Of So Many Bone-Building Nutrients.
    Thank You Very Much For Sharing This Potent Salad With Us.
    We Always Enjoy Your Articles!

    Got To Go For Now. Take Good Care Of Yourself, And Stay Well!

    LOVE, LESLIE (MS. L. CARMEL)

    • Vivian Goldschmidt, MA August 14, 2014, 7:33 am

      You’re welcome, Leslie. Your encouragement and enthusiasm brighten everyone’s day!

  14. Sharon August 14, 2014, 5:29 am

    Vivian, I am so happy to tell you that my latest Dexascan showed improvement. I credit that to your program. Before I had Osteoporosis in my spine and the latest Dexascan showed I have Osteopenia in my spine, so that is an improvement! Thank you for your dedication!
    Sharon

    • Vivian Goldschmidt, MA August 14, 2014, 7:32 am

      Thank you from the bottom of my heart, Sharon, for sharing this news with the community! Congratulations to you and your bones! :D

  15. Alison August 14, 2014, 5:21 am

    I am a little confused. You say “K2 specifically inhibits osteoclast formation.1 (Osteoclasts are the cells that tear down bone.) ” Does this mean that K2 causes bone not to be torn down? I thought the idea was for old brittle bone to be torn down so that new more flexible bone could be grown.

    • Vivian Goldschmidt, MA August 14, 2014, 7:30 am

      Good question, Alison! You’re absolutely right in that the tearing down of bone by osteoclasts is essential for bone health. But the body has mechanisms in place to check the action of osteoclasts, so too much bone is not removed and new bone can be deposited. In order to achieve that balance, Vitamin K2 is necessary. :)

Join the Conversation. Leave a Comment.

The purpose of this comment section is to encourage you to interact with the rest of the Save Our Bones Community. Thank you so much for joining the conversation!

Want healthier bones? Subscribe for free.

Sign up to receive free vital osteoporosis updates you won’t find anywhere else - New drug reviews, alerts, recalls, the latest natural osteoporosis treatment news, and much more.