Discover the Best Foods for Stronger Bones
Want to keep your bones strong until late in life? Looking for the best ways to prevent osteoporosis? In this case, make some changes to your diet!
From tofu and low-fat dairy to salmon, there are plenty of delicious foods that support bone health. Rich in calcium, vitamin D, and anti-inflammatory compounds, they increase bone density and prevent cartilage damage.
Nutrition and bone health are strongly connected. Let’s take a quick look at the best foods for stronger bones and joints:
Greek Yogurt
Your body needs vitamin D to absorb calcium from food. Just one cup of Greek yogurt provides about 20 percent of the recommended daily intake of vitamin D and 30 percent of the recommended intake of calcium. Some brands are fortified with vitamin D, which increases their nutritional value.
Dark Leafy Greens
Spinach, collard greens, arugula, kale, and other leafy greens are chock-full of nutrients that keep your bones strong. These veggies deliver large doses of vitamin K, which supports bone metabolism.
Magnesium, another important nutrient, stimulates the production of a bone -preserving hormone known as calcitonin. According to science, magnesium deficiency is a contributing factor to osteoporosis. This mineral regulates over 300 functions in the human body.
Leafy greens are also an excellent source of calcium, which makes ideal for vegans and vegetarians. Due to their high fiber content, they increase satiety and promote digestive health.
Citrus Fruits
Rich in vitamin C, citrus fruits increase collagen production and prevent bone loss. Research shows that people who consume this vitamin in optimum doses have a 70 percent lower risk of cartilage loss.
Make sure your diet includes oranges, grapefruit, lemons, prunes, berries, and other foods loaded with vitamin C. Eat them raw, add them to smoothies, or use them in healthy homemade desserts.
Bone Broth
Your grandmother was right: bone broth is one of the healthiest foods you can eat. Its healing benefits are backed up by science. High in collagen and amino acids, it provides the building blocks needed to maintain strong bones.
In a study, athletes who took collagen supplements for six months experienced relief from joint pain and improved sports performance. However, you can obtain this nutrient from bone broth, which is all natural and more affordable than any supplement.
These are just a few of the many foods that build stronger bones and joints. Depending on your preferences, you can also opt for cottage cheese, bananas, almonds, fatty fish, tempeh, or whole grains fortified with vitamin D.
