Love your bones!
The bones in our body play many roles; they provide structure, protect our organs, anchor our muscles, and store calcium. Consuming the nutrients that cater to keeping our bones healthy like Calcium, Potassium, vitamin K, and magnesium is essential for strong, healthful bones. According to the International Osteoporosis Foundation, there are more than 8.9 million osteoporosis fractures annually worldwide. As we age, it’s always best to care for our bones by the way we eat. Here are seven awesome foods that help promote healthy bones!
1. Dark greens
Eating your greens is always best for a healthy diet. But if we’re talking about our bone health, try opting for darker greens like collard greens, turnip greens, kale, and spinach. As for veggies, brussel sprouts, okra and broccoli are also great to throw on your plate along with your protein. Darker greens have lots of vitamin K which reduces the risk of osteoporosis.
2. Citrus fruits
Citrus fruits like grapefruit, kiwi, and oranges promote healthy bone mineral density along with an array of nutrients that build strong bones. Kiwi for example are rich in magnesium and vitamin C as well as vitamin A and K. Try consuming these fruits in the morning to start off your day!
3. Fatty fish
Oily fish offer an array of benefits to boosting our bone health. Salmon, sardines, mackerel, and tuna contain vitamin D and omega-3 fatty acids that help our body use calcium and aid our bones. Not only is fatty fish a great protein source, but like canned salmon, you can get 197 milligrams of calcium while keeping a lower calorie count.
Plant-based proteins like tofu not only contributes to a wholesome overall health, but it also reduces bone loss while increasing bone mineral density (especially after menopause). This is also a great alternative to vegans and vegetarians to get their vitamin D and calcium intake.
5. Dried fruit
The next time you snack try choosing dried fruit like raisins, prunes, figs and dried apricots. They contain a whole bunch of minerals and vitamins like calcium, vitamin K, and vitamin C that are crucial for bone health. Figs, one of the top bone-strengthening fruits, have about 90 milligrams of calcium, potassium, and magnesium. Plus, they taste delicious!
6. Dairy products
When you hear people say “Milk does the body good,” they’re right. Yogurt, milk, and cheese like parmesan are great sources of calcium. Drinking just one glass of milk can give you almost a third of your daily requirement! In addition, milk is also fortified with vitamin D which helps your body absorb the calcium and vitamin A a lot better.
7. Beans and legumes
While beans contain calcium, beans contains magnesium, fiber and other important nutrients like phytates and protein. According to studies, those who consumed more high-phytate foods actually had stronger bones, as measured in the heel, spine, and hip.