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The Best Foods To Eat For Strong And Healthy Bones

The Best Foods To Eat For Strong And Healthy Bones

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.

                      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

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                      Last Updated on December 2, 2018

                      How to Flow Your Way to a More Productive Life

                      How to Flow Your Way to a More Productive Life

                      Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

                      The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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                      The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

                      Here are a few simple steps to start using this strategy today:

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                      Review Your Past Flow

                      Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

                      Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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                      Schedule According to Your Flow Pattern

                      Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

                      Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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                      Account for Big Picture Fluctuations

                      Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

                      We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

                      Why not follow the ebb and flow of your life instead of fighting against it?

                        Featured photo credit: Nathan Dumlao via unsplash.com

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