Eating calcium and vitamin D-rich foods is one of the best ways to prevent osteoporosis, and everyone knows about it. But, do you know which foods supply enough calcium and vitamin D?
In this article, we will show you the top 9 foods to eat to boost bone health. Make sure you pick up these foods next time you stop by the supermarket!
Good bone health is essential for you to function in everyday life. If the bones are not in good shape, then performing even basic routine tasks can become a challenge. Your diet is a terrific place to start if you are looking any possible ways to prevent osteoporosis. If you adhere to a good diet, you may be able to delay or stop the progression of osteoporosis.
Go darker with your greens
Nothing beats calcium for your bones. Indeed, dairy products are loaded with calcium, but you can get calcium in vegetables too. It’s a great option for those who are lactose-intolerant. Start adding dark leafy greens to your daily meals. You may choose any from bok choy, Chinese cabbage, kale, collard greens and turnip greens – depending on your personal preference. One cup of cooked turnip greens roughly has 200 milligrams of calcium that is 20% of your daily goal! To add, dark greens also have vitamin K which can reduce your risk of osteoporosis.
Drink up milk
It’s no surprise that the superstar of foods for osteoporosis is milk. Milk is brimming with bone-strengthening calcium — a crucial nutrient for building healthy bones. You can opt for dairy milk that made from soybeans, almonds or coconut and you’ll surprise that they can give an extra boost of nutrients needed for the bones.
The world’s healthiest food
Many aware that calcium is essential for the bone strength, but not many know two nutrients that are vital for keeping bones healthy – which are magnesium and potassium. If you’re low on magnesium, you can have a problem with your vitamin D balance which may affect your bone health. Potassium helps neutralise acid in your body that can leach calcium out of your bones. In order to get enough both of those nutrients, you can consume a baked medium-size sweet potato with no salt. A medium-size potato has 31 milligrams of magnesium and 542 milligrams of potassium.
Say yes to grapefruit
Now you have an additional point for liking grapefruit. Grapefruit, a citrus fruit, has vitamin C that has been shown to help prevent bone loss. One whole grapefruit either red or pink has approximately 91 milligrams of vitamin C – giving you the amount you need for the entire day. If you can’t stand the sourness of a grapefruit, consider a navel orange which has close to 83 milligrams of vitamin C.
Think beyond canned tuna
Canned tuna contains vitamin D which helps your body use calcium and omega-3 fatty acids that aids bones. Canned tuna and salmon offer an array of bone-boosting nutrients. Consider buying canned salmon as it has 197 milligrams of calcium. It has higher calcium rate due to the small, soft bones get included with the meat in the canning process.
Nutty almond spread
Almond butter is an easy way to boost your calcium intake. Made simply from ground almonds, two tablespoons have approximately 112 milligrams of calcium. Besides, it contains 240 milligrams of potassium in every two tablespoons as well as protein and other nutrients that play a supportive role in building strong bones.
Swap in some vegetarian proteins
Tofu is a staple food among Asian, due to its versatility and also the fact that it’s a superfood. Half a cup of calcium-enriched tofu contains more than 800 milligrams of calcium. Tofu has other bone-building benefits too – for instance, isoflavones, which are plentiful in tofu, may ward off bone disease in women after menopause.
Juice up!
The fact that orange juice doesn’t naturally contain much calcium doesn’t mean that it won’t help in preventing osteoporosis. Manufacturers often sell versions that have been fortified with calcium and in fact, fortified orange juice has about the same amount of bone-building calcium as dairy milk. Make sure you check on the packaging first and look for the nutritional information.
Plums and prunes
One of the reasons why you should snacking on dried plums is that it is loaded with nutrients. Research has found that eating dried plums every day, along with calcium and vitamin D, can help improve your bone density by slowing the breakdown of bone in your body.
Build a strong structure
Having a strong bone is important and it involves having a balanced and healthy diet. Many know about the bone-building benefits of milk, but not many aware there are other foods that can help boost your intake of calcium and vitamin D. Start adding these powerful foods in your daily meals to prevent osteoporosis and also to ensure a strong and healthy structure.
