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What you eat has a big effect on your skeleton through the years. Keep your bones strong by prioritising these nutritious foods in your diet.To build and protect healthy bones, be sure to include these RD-approved foods in your diet.
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There's a reason dairy products like milk, yogurt, and cheese always come up in conversations about bone health: They're loaded with calcium, the main nutrient that contributes to bone strength and structure.
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Nuts contain some calcium, but they also offer two very important nutrients essential to bone health, which are magnesium and phosphorus. Magnesium helps you absorb and retain calcium in the bones while phosphorus is a key component of bones.
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Leafy vegetable like bok choy, Chinese cabbage, kale provide high amounts of calcium. On top of that, dark greens also have vitamin K, which can reduce the risk for osteoporosis.
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Figs are good for bone-strengthening - around five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium. You can find them dried all year.
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Tofu is a nutritional powerhouse - around half a cup of calcium-enriched tofu contains more than 860 milligrams of calcium. Research suggests that isoflavones found in tofu is useful in warding off bone disease in women after menopause.
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Everyone should snack on dried plums or prunes. Research has found that eating them daily along with calcium and vitamin D, can help improve your bone density by slowing the breakdown of bone in your body.
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Unlike refined white sugar, molasses is a source of calcium. In just 1 tablespoon of the sweet syrup you'll get 41 milligrams of calcium. You can do more than bake with it. Try it instead of honey to top your yogurt or oatmeal or mix into a smoothie.
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Like nuts, seeds provide you with calcium, magnesium, and phosphorus. Add a variety of seeds like flax seeds, chia seeds, sesame and pumpkin seeds to your diet and make your bones stronger.
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