Strontium is a naturally occurring trace mineral that the body incorporates into the bone matrix because of its similarities to calcium. Humans primarily consume strontium through food and water. The amount in plant-based foods depends on the mineral content of the soil they are grown in. Daily intake from diet is generally low, ranging from 1.5 to 5.7 mg. Incorporating specific foods can increase dietary strontium.
Leading Food Sources of Strontium
Seafood and Shellfish
Seafood is a rich dietary source of strontium, particularly filter-feeding shellfish. Oysters and scallops are good natural strontium sources. Since strontium is found naturally in seawater, it accumulates in marine life. Adding a variety of seafood to your diet can increase your intake of this trace element.
Grains and Cereals
Grains and cereals contribute significantly to dietary strontium. Whole grains, especially wheat bran, are highlighted as strontium sources. A 2015 study noted that cereals and grains can have measurable levels of strontium, though the concentration varies. Choosing whole grains or wheat bran can help maximize intake.
Vegetables and Root Vegetables
Vegetables, particularly leafy and root vegetables, are reliable sources of strontium. Spinach, lettuce, carrots, and peas contain relatively high levels. The peel of root vegetables is also a good source. A study on vegetables found that leafy varieties like amaranth and Chinese cabbage were effective at enriching strontium. Organically grown vegetables often contain higher mineral levels. Brazil nuts are also a potent source of strontium.
Dairy Products
Dairy products like milk and cheese also contain strontium. Lower-fat dairy products may have more strontium than full-fat options. Skim milk and cheddar cheese are noted as good dairy-based strontium sources. The concentration can also depend on the animals' grazing and the mineral content of their feed.
Other Dietary Sources
Other foods contribute small amounts of strontium to a balanced diet. Meat and poultry contain trace amounts. Water is also a source, with strontium levels varying based on the source. Natural mineral water may contain higher concentrations.
Comparing Strontium Levels in Common Foods
This table compares strontium levels based on available data. Actual amounts can vary due to environmental factors.
| Food Category | Example Foods | Notes | Relative Strontium Level |
|---|---|---|---|
| Seafood | Oysters, Scallops, Fish | High concentration due to mineral content of seawater. | High |
| Grains/Cereals | Whole wheat, Wheat bran | Content is generally higher in whole grains. | Medium-High |
| Leafy Greens | Spinach, Lettuce, Cabbage | Strong ability to accumulate strontium from soil. | Medium-High |
| Root Vegetables | Carrots, Potatoes, Parsnips | The mineral is concentrated in the peel. | Medium |
| Nuts | Brazil Nuts | A notably rich source of natural strontium. | High |
| Dairy | Milk, Cheese | Levels depend on the animal's diet and origin. | Low-Medium |
| Meat/Poultry | Various cuts | Contains trace amounts of the mineral. | Low |
Incorporating Strontium-Rich Foods into Your Diet
To increase dietary strontium intake naturally, focus on the food categories above. Combining a diet rich in these foods with adequate calcium and vitamin D is essential for overall bone health, as strontium absorption is influenced by calcium concentration. A balanced approach is key, as high doses of elemental strontium supplements (over 680 mg daily) are potentially unsafe and may damage bones. However, obtaining strontium through whole foods is generally considered safe and beneficial.
For more detailed information on strontium's physiological role, its interaction with calcium, and its impact on human health, the National Institutes of Health provides comprehensive research.
Conclusion
Strontium is a trace mineral that is important for bone health. The best food sources of strontium are a combination of seafood, whole grains, and nutrient-dense vegetables. The actual content can vary greatly depending on cultivation practices and environmental factors, with organic farming potentially yielding higher levels. A diverse, whole-food diet is the most effective and safest way to ensure a natural and healthy intake of strontium. Focusing on food sources over high-dose supplements is recommended, and consulting a healthcare professional is advisable before starting any new supplement regimen.
