Top 10 Food for Stronger Bones

Top 10 food for stronger bones

May is Osteoporosis Awareness Month, an important reminder to think about your bone health. Osteoporosis is a bone-weakening disease that afflicts mainly older women—an estimated 200 million women worldwide. In fact, according to National Institutes of Health data, as many as half of all women and a quarter of men older than 50 will break a bone due to osteoporosis. The most common breaks are in the hip, wrist, or vertebra. But osteoporosis is not inevitable! In this article, we have discussed the top 10 food for stronger bones.

Proven Ways to Save Your Bones

Throughout your life, you have opportunities to shore up your bone density. In addition to regular strength training and spending around 15 minutes exposed to sunlight per day (so your body can manufacture vitamin D from the absorbed sunlight), you can adopt a bone boosting diet that’s rich in calcium and Vitamin D.

These two micronutrients work synergistically: Calcium makes bones strong, while vitamin D allows bones to absorb the calcium.  According to the National Academy of Science, adults up to age 70 should get 1,000 mg of calcium per day. Women 51 and over should get 1,200 mg per day. For maximum absorption, aim for 600 international units (IU) of vitamin D per day.

Here are the top 10 foods to boost calcium and vitamin D in the body.

1. Dairy Products

Dairy products are the poster child for bone health. While new findings suggest that dairy be consumed in moderation, dairy does offer several benefits when it comes to bone health. Yogurt, milk, cheese, and eggs are packed with vitamin D. Eight ounces provides 30% of your daily calcium. Just 1.5 ounces of cheddar cheese contains more than 30% of daily calcium needs. Eggs are also a quick and easy way to get vitamin D, but contain less than other dairy products, providing 6% of your daily needs.

2. Fish

Sardines contain high levels of vitamin D and calcium. They have a salty taste and can be used as salad toppers. Salmon is good for both your heart and your bones. This fish contains omega-3 fatty acids for heart health, as well as vitamin D for bone health. A three-ounce piece of sockeye salmon contains more than 100% of your vitamin D for the day.

3. Leafy Greens

Leafy greens such as spinach, kale, and collard greens—both cooked and raw—are excellent sources of bone-building calcium. One cup of cooked collard contains more than 25% of your daily calcium. As a bonus, leafy greens also provide vitamin K, potassium, and other minerals and nutrients you need to build bone. Add them to salads, sandwiches, meatballs, burgers, juices, and shakes.

4. Fortified Grains

Cereal is another good source of calcium that’s super-easy to incorporate into your diet. Just 1 cup of low-calorie calcium-fortified cereal contains 100 to 1000 mg of calcium. Pair it with a cup of vitamin-D-fortified milk for extra bone-building power.

5. Bananas

Bananas are not only rich in potassium, but also contain high levels of calcium. They contain about 422 milligrams of calcium and are a quick and easy way to get this mineral into your diet. Eat bananas alone as a snack, sliced into cereals, blended into shakes, or frozen and dipped into dark chocolate as a sweet treat!

6. Almonds

Almonds are high in naturally healthy fats and calcium. A one-ounce serving of almonds contains 80 milligrams of calcium. Almonds make a great salad topper or handy on-the-go snack.

7. Orange Juice

Calcium-fortified orange juice is high in calcium, containing anywhere from 200 to 340 milligrams. Drink your OJ straight up or mix it into shakes and smoothies. You can also freeze it in popsicle molds for a cool, fruity dessert.

8. Yogurt

Eat yogurt any time of day for a calcium fix. You’ll get a host of other nutrients, too, including bone-strengthening protein and energizing B vitamins.

9. Cheese

Cheese naturally contains calcium and is often fortified with vitamin D. With so many kinds to choose from, finding one (or several!) you like can be a fun experiment.

10. Milk

Drinking milk isn’t just for kids. Gulping down a glass of milk is an easy way for people of all ages to strengthen their bones. Look for milk that’s fortified with vitamin D to double up on bone-building nutrients.

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  1. Pingback: 12 Foods to Fuel Your Adventure - Fajar Magazine

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