Foods to keep your bones healthy and strong

Foods to keep your bones healthy and strong

You know that calcium is important to keep your bones healthy and strong, but did you know that there are many other foods that are good for your bones? There are lots of nutrients you can get from different types of food, which can help to prevent bone loss as well as slow the progression of osteoporosis. Your diet and exercise habits play a big role in the health of your bones, so pay close attention to these foods that are good for your bones!

Dairy - drink milk!

According to a new study from Tufts University, adults who consumed one or more servings of dairy per day had greater bone mineral density than adults who did not consume dairy. Dairy is an excellent source of calcium, which helps promote bone health and may reduce risk of osteoporosis. When shopping for dairy products, choose those that are higher in fat (e.g., 2% milk over skim) since it can help increase absorption of calcium by up to 20%. If you don’t drink milk, consider eating yogurt with active cultures instead. Yogurt contains both calcium and vitamin D, which has been shown to help strengthen bones even further. Additionally, research suggests that probiotics in yogurt may improve immune function and lower cholesterol levels—two factors linked to increased risk of heart disease and stroke.

Seafood - eat fish at least twice a week

Filling your diet with fish is an easy way to get plenty of calcium without relying on dairy products. Calcium can help you strengthen your teeth and bones, which means it's also vital for preventing osteoporosis. The National Osteoporosis Foundation recommends that adults over 50 aim for 1,200 milligrams (mg) a day—and those under 50 should try for 800 mg per day. While most people get enough calcium from their diets, women who are pregnant or breastfeeding need more than others. If you’re not getting enough from food alone, talk to your doctor about taking a supplement or adding more dairy foods like yogurt into your diet.

Vitamin K2 - eggs, green leafy vegetables, mushrooms

Vitamin K2 is an essential nutrient for bone health. Without it, we are more likely to suffer from osteoporosis later in life. It’s a fat-soluble vitamin that helps direct calcium from our bloodstream into our bones. It also stimulates bone formation in adults, which makes it a great choice for growing children. Vitamin K2 can be found in foods like eggs, green leafy vegetables, soy products, and fermented cheeses (like gouda). Some research has shown that high doses of vitamin D may interfere with how well K2 works. So if you take supplements, be sure to get both nutrients from food sources instead of relying on supplements alone.

Calcium - milk, yoghurt, broccoli, kale, swiss chard

Calcium is needed for bone building, but make sure you’re not overdosing on it. While 1,000 mg of calcium a day is ideal for women, more than 2,000 mg a day can be harmful as it can cause kidney stones and bone loss. If you want to know how much calcium you need each day, ask your doctor or dietitian.

Iron - red meat, chicken liver.

Iron makes up part of red blood cells, which help transport oxygen from your lungs to cells throughout your body. Unfortunately, we don’t absorb all of it—about 10 percent is lost in transit. Without enough iron, we’re prone to feeling tired, weak and unable to concentrate. For an easy way of boosting intake, pair a vitamin C-rich salad with something high in iron like steak or chicken liver. Vitamin C helps our bodies absorb more iron. And if you want to avoid consuming animal products altogether, opt for non-heme sources of iron like dried fruits, beans and dark leafy greens. These foods also provide fiber, calcium and magnesium—all of which are important for bone health. And remember: Dark chocolate contains both fiber and antioxidants; it also happens to be delicious! So go ahead...eat that chocolate cake! It may just be good for your bones after all!

Magnesium - spinach, halibut, cashews

Magnesium is an essential mineral in bone development. It helps produce new bone cells, promotes stronger bone cells, and increases how hard your bones are. Magnesium can be found in spinach, halibut, cashews, or any other magnesium-rich foods you may enjoy. Add a handful of cashews to a stir fry or serve halibut with a side of spinach for a simple but effective way to get magnesium into your diet. 2. Vitamin D - salmon, mushrooms: Vitamin D helps promote calcium absorption and has been shown to improve overall bone health by increasing density. Salmon is rich in vitamin D as well as many other nutrients like protein, omega 3 fatty acids, B vitamins, and selenium. Mushrooms also contain vitamin D so consider making mushroom soup for dinner tonight. Or if seafood isn’t your thing try getting some sunlight during lunch today instead.