Healthy bones give our bodies a strong frame for a happy life. Our bones need calcium and vitamin D for optimal performance and durability. As we age, it is natural to lose a little bone density, but certain foods can help keep your skeleton in top shape for longer. If you’re struggling with bone issues or are just trying to improve your well-being, here are five foods to include in your diet to support bone health.
Top Foods for Improving Bone Health
Milk is famous for its high dose of calcium for building bone health, making it an essential part of the diets of children and those who need a boost. When you drink milk fortified with vitamin D, you get a double shot of necessary nutrients for a strong body. If you aren’t fond of milk, blend it into a delicious smoothie with your favorite fruit.
Yogurt is another great way to get calcium and vitamin D in one cup as well as probiotics for gut health. Make sure you read the ingredients to choose brands and flavors low in sugar. Greek yogurt is popular nowadays, and while it is a great source of protein, its calcium content tends to be lower. Eat yogurt on its own or add it as an ingredient in fruit smoothies.
3. Leafy Greens
While dairy is usually the first place people go for their calcium, vegetables can also help with bone strength. Leafy greens, like spinach and collard greens, pack a nutrient punch, with both veggies offering about 25 percent of your daily calcium requirement. Steam the leaves or mix them into your favorite dinner recipe.
Certain fish offer calcium and vitamin D as well as essential fats for optimal health. Tuna, sardines, and salmon are all great options for lunch and dinner. One or two servings a week in addition to other lean proteins will stock your body with everything you need to support not just your bones but your heart, muscles, and brain.
Keep eggs on your menu, and not just the whites. The yolk offers an easy way to get vitamin D. Although not the strongest source on the list, eggs can be made in a variety of ways to suit your palate such as scrambled, hard-boiled, or turned into an omelet or frittata filled with your favorite vegetables.
OsteoStrong, in O’Fallon, MO, provides clients throughout St. Peters and Wentzville areas information on how to increase bone strength and improve bone health. For those suffering from osteoporosis or other illnesses, their technology can give your health a boost and help you find relief for joint paint and other ailments. To learn more about their equipment and techniques, call (636) 238-8696 or visit their website for more information.