Your diet plays a big role in determining your bone health. Here are some of the best foods to eat for strong bones.
Are you concerned about osteoporosis? The best way to build strong bones is naturally through eating foods that enhance bone health rather than depending exclusively upon calcium supplements. This is particularly true since a recent study questioned the use of routine calcium supplements, suggesting they may play a role in promoting heart disease. Although more studies are needed to confirm this association, why take the chance when you can add bone building foods to your diet? Here are some of the best foods to eat for strong bones:
You knew this would be on the list, didn’t you? Of course when you think of calcium-rich foods, the first thing that probably comes to mind is milk. Although milk is high in calcium at 300 mg. non-fat yogurt is even higher at almost 500 mg. per serving. Plus you get the additional benefits of the probiotics found in yogurt. Other good dairy sources of calcium is cheese of all types, but be careful since cheese is high in fat and calories. What may surprise you is that fortified soy milk has around 400 mg of calcium which is even higher than dairy milk.
Although most people are aware that dairy products help to build strong bones, fewer realize that fruits and vegetables protect bone health. When meats are digested by the body, they create an acidic environment. Minerals are drawn from the bone to neutralize the acidity which can cause the bone to weaken. When fruits and vegetables are added to the diet, it creates an alkaline environment which offsets the acidity and helps to preserve the structure of the bone. This positive effect on bone is even greater if you eat vegetables high in calcium such as broccoli, turnip greens, and kale. Surprisingly, turnip greens are a calcium power house with 200 mg. of calcium in a single serving.
Foods High in Vitamin D
Vitamin D plays a critical role in the preservation of bone health and most Americans don’t get enough of this important vitamin. Although, the best source of vitamin D is through exposure to direct sunlight for ten to fifteen minutes each day, this isn’t always practical in the dead of winter. This makes it necessary for you to get vitamin D from supplements or food sources. The best food sources of vitamin D are fatty fish including salmon, tuna, sardines, catfish, shrimp, and cod. You can also find cereals, soy milks, orange juice, and dairy products that are fortified with vitamin D. If you want to preserve bone health, don’t forget about this important vitamin.
Why not add some of these foods for strong bones to your diet? Your bones will thank you.