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The Best Foods To Eat For Strong And Healthy Bones

The Best Foods To Eat For Strong And Healthy Bones
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Are you interested in keeping your bones strong and healthy? If so, exercises like walking and lifting weights can help, but your diet is also incredibly important! A bone-healthy diet is going to include minerals like calcium, potassium, magnesium, and vitamins like vitamin D and K. Below is a guide to some of the best foods you can eat to get the nutrients you need.

1. Yogurt

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    If you want to keep your bones strong, yogurt is one of the best foods that you can eat. A single serving of yogurt will provide you with 30% of your calcium and 20% of your vitamin D for the day. It is also incredibly versatile and is great in smoothies or parfaits.

    Apart from all of this, yogurt is good even for those who are lactose intolerant as it is an excellent source of probiotics, the healthy bacteria that live in your gut and that can improve both your digestion and immunity. However, be sure to choose one that is unsweetened and has live, active cultures.

    2. Cheese

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      Apart from yogurt, cheese is another great way to go to support your bone health. Cheese is high in fat, but the good news is that you don’t have to eat a lot to get the calcium you need — just an ounce and a half of cheddar cheese can give you 30% of the calcium you need for the day. Keep in mind, however, that the amount of calcium will vary from one cheese to another.

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      Apart from being high in calcium, cheese is also a great source of protein and is good to include in vegetarian diets.

      3. Sardines

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        These fish may be tiny, but they come packed with a bone-strengthening combination of calcium, vitamin K, and vitamin D. This is because sardines are eaten with their bones still in them. They are great when added to salads or can also be placed on toast for a quick and easy snack.

        Sardines are also part of a healthy diet because they can give you a big dose of protein while still staying low in fat.

        4. Salmon and Other Fatty Fish

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          Salmon and other fatty fish are great for preventing bone weakness with a winning combination of calcium and vitamin D — just a few ounces of salmon will give you 100% of your daily vitamin D requirements. Not a salmon fan? That’s okay, other fishes like tuna and mackerel are also great choices.

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          These fish will not only give you strong bones but a strong heart: they are a great source of omega-3 fatty acids, which can lower your blood pressure and cholesterol naturally.

          5. Spinach

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            A bone-healthy diet doesn’t just have to rely on meat and dairy products — there are plenty of plant-based foods that will keep your bones strong as well. One of the best of these is spinach, which gives you a rich combination of calcium, magnesium, potassium, and vitamin K, with few calories and absolutely no fat!

            The good news doesn’t end there: spinach is also great for getting your iron and fiber for the day. And if you want to explore other greens that will also be great for your health, collards, turnip greens, kale, bok choy, and other leafy green vegetables are your top picks.

            6. Fortified Orange Juice

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              It might come as a surprise, but fruits are also a great way to protect your bones. One particularly good drink is orange juice that has been fortified with calcium and vitamin D. What makes it even better is that it is already high in potassium.

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              Orange juice is also high in vitamin C, which will help develop your immune system. However, because it is also high in calories and sugar, it is something you will want to enjoy in moderation.

              7. Figs

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                Orange juice is not the only way to go if you are looking for fruits that will help build up your bones. Figs, too, are a great choice, since they are not only high in calcium but also in other important nutrients like potassium and magnesium. Keep in mind that there is a difference in the values between fresh fruits (with 90 mg of calcium) and dried ones (with 120 mg).

                Figs are also great for you because they give you a load of fiber, which can improve your digestive system and, because it curbs your appetite, help fight hunger pains.

                8. Potatoes

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                  Potatoes don’t usually come to mind when you think about foods that prevent bone loss, but they actually are a good food to include in your diet. They have a rich combination of magnesium, potassium, and vitamin K. They are especially good if you prepare them with their skins still on.

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                  However, while potatoes are high in nutrients, they are another food that is best enjoyed in moderation, as they are calorie-dense and, due to being full of starch, can spike your blood sugar

                  9. Almonds

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                    Almonds are another nutrient-rich food that will give you loads of both calcium and vitamin K. You can eat them raw as a snack or enjoy them in the form of nut butters or nut-based milks like almond milk (which makes a great base for a breakfast smoothie).

                    Almonds are also rich in good-for-you fats, proteins, and fiber, and studies have shown that people who eat them regularly are more likely to have a healthy body weight than those who do not.

                    10. Soy

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                      Are you vegetarian but still want to avoid the problem of weak bones? Then load up on the soy! In all its forms — tofu, tempeh, or soy milk — soy is a great source of not only calcium, but also of compounds called isoflavones, which studies have shown to ward off osteoporosis for women who have hit menopause.

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                      Soy is also both low in fat and high in protein, making it a great choice for an overall healthy diet.

                      So, if you want to build those strong and healthy bones that will keep you fit and active even as you age, load up on the foods above. They will provide you with a rich blend of vitamins and minerals that will keep osteoporosis at bay — and give you a wide range of health benefits on the side.

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                      Brian Wu

                      Health Writer, Author

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                      Last Updated on July 12, 2021

                      100 Incredible Life Hacks That Make Life So Much Easier

                      100 Incredible Life Hacks That Make Life So Much Easier
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                      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                      By tweaking little things in your daily life, it can make your life much more convenient!

                      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                      83 tie a small piece of bright colored fabric

                        84 write random letter

                          85 use a rubberband

                            86 dorm smell bad

                              87 lean your phone on your sunglassess

                                89 how to waterproof your shoes

                                  90 take a picture of the name card

                                    91 iron inside out

                                      92 old newspaper

                                        93 tumble try shoes

                                          keep a card like this

                                            SONY DSC

                                              94 soap bar

                                                95 make a hole

                                                  96 drop the battery

                                                    97 use a coozie

                                                      98 when taking a picture

                                                        use a clean dust pan

                                                          try a pants hanger

                                                            use your cellphone light

                                                              use a spring from an old pen

                                                                quick and easy iphone speaker

                                                                  user binder clips

                                                                    wrap a wet paper towel around your beverage

                                                                      put pancake mix in a ketchup bottle

                                                                        clean out an old lotion bottle for your beach

                                                                          use a muffin tin to serve condiments at a bbq

                                                                            doritos are great for kindling

                                                                              use nail polish to identify different keys

                                                                                use a hanging shoe rack to store cleaning supplies

                                                                                  freeze grapes to chill white wine without

                                                                                    use paper clips to organize your cables

                                                                                      almost finished your jar of nutella

                                                                                        sick of having a box full of tangled

                                                                                          unroll the rim to increase the capacity

                                                                                            cut open toilet paper rolls and use as a cuff

                                                                                              remove the stem from strawberries

                                                                                                turn an old bottle into a simple little cord holder

                                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                    how to fold a fitted bed sheet

                                                                                                      tired of snoozing past your alarm

                                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                                          ut a wooden spoon across a boiling pot

                                                                                                            use bread clips to save flip-flops

                                                                                                              take pictures of friends holding items

                                                                                                                how i always know which headphone is the left one

                                                                                                                  put a stocking over the end of a vacuum

                                                                                                                    How to make sure you drink enough water

                                                                                                                      user a can opener to open blister

                                                                                                                        good sandwich guide

                                                                                                                          turn your muffin pans upside down

                                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                                              the right way to make a blt

                                                                                                                                add one teaspoon of baking soda

                                                                                                                                  38

                                                                                                                                    hair straighteners equals to collar irons

                                                                                                                                      stack your clothes vertically to see them all

                                                                                                                                        the right way to make cookies in the summer

                                                                                                                                          how to clean a blender

                                                                                                                                            the right way to eat a popsicle

                                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                                        use a soda pop tab

                                                                                                                                                          50

                                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                                  kids fall out of bed

                                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                                      58

                                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                                hiding your emergency money

                                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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