Taking care of your bones is vital for your overall health and wellness. Whether you want to keep your bones strong as you age or want to stay active and healthy, your diet plays a crucial role. It's not just about calcium; other essential nutrients help maintain strong bones. In this article, we'll explore eight foods you can easily include to support bone health. These foods are not only tasty but also beneficial for your bones' long-term strength and well-being.
Incorporating the right foods into your diet can play a pivotal role in fortifying your bones and ensuring their long-term health.
Figs
Figs contain calcium and other bone-friendly nutrients that can reduce your risk of osteoporosis. They are also rich in magnesium, potassium, and phosphorus. These minerals aid in bone formation and stimulate the regrowth of bones after damage. Eating figs can help reduce the risk of osteoporosis by reducing inflammation and stimulating bone growth and strength.
They are a great choice for people who struggle to get enough fiber in their diet. Figs are a versatile fruit that can be eaten as a snack, added to salads and baked goods, or cooked in stews. They are easy to find in stores and can be enjoyed yearly. A half cup of dried figs provides 121 milligrams of calcium.
Figs are also rich in vitamin C, which helps prevent osteoporosis. They are a great source of potassium, which is beneficial for people with high blood pressure because it counteracts the increased urinary loss of calcium due to eating too much salt. Figs also contain anti-inflammatory properties that reduce women's postmenopausal breast cancer risk.
Dark Green Vegetables
Including leafy greens in your diet supports bone health because calcium and vitamin D -- obtained from foods and sun exposure -- promote healthy bones. Aim for about three cups of vegetables a week, including dark greens.
Bok choy is a cruciferous vegetable family member, including broccoli, Brussels sprouts, and cabbage. These veggies provide cancer-fighting nutrients and contain calcium, iron, folate, vitamin C, magnesium, vitamin K, potassium, and quercetin. For a nutrient-dense meal, try bok choy in salads or saute it with other vegetables, such as carrots and bell peppers.
Other cruciferous veggies to include in your diet for strong bones are spinach, kale, turnip greens, and collard greens. These veggies supply calcium, magnesium, and phosphorus, essential for bone health. Add nuts and seeds to your meals, which also provide calcium and are rich in vitamin D and phosphorus. For example, almonds, walnuts, and chia seeds are rich in calcium. They also provide magnesium and vitamin D, per the American Bone Health website. This helps ensure that your body can absorb the calcium you eat.
Molasses
Molasses, that syrupy goodness often found in your kitchen, is an unexpected ally for healthier bones. This sweet liquid, derived from sugar cane or sugar beets, is more than just a baking ingredient – it's a nutritious choice that can boost your bones.
Molasses is loaded with nutrients that support your bones. It's a great source of calcium, the mineral that's essential for strong bones. Plus, it's a good provider of magnesium, another mineral crucial in maintaining bone density and structure. Together, calcium and magnesium team up to keep your bones healthy.
Moreover, molasses contains small but valuable amounts of bone-friendly nutrients like copper and zinc, which help build collagen and overall bone health.
Incorporating molasses into your meals is easy. You can drizzle it over your morning oatmeal, sweeten your tea or coffee, or add it to homemade sauces and marinades. Not only does it add a touch of sweetness to your dishes, but it also contributes to the well-being of your bones in a tasty way.
Cherries
For strong bones, you need calcium, vitamin D, and protein. Eating a balanced diet, weight-bearing, and resistance exercises can help you get all these.
A cup of cherries contains 15% of your daily calcium needs. They also contain potassium, reducing bone pain in osteoarthritis sufferers and lowering the risk of gout attacks. Cherries are brimming with the antioxidant anthocyanins that give them vibrant red color. These chemicals reduce inflammation and protect against heart disease, cancer, and diabetes.
Vitamin C, which gives cherries their color, helps the body build collagen. This material pads joints and increases the strength of tendons, ligaments, and cartilage.
Almond Butter
Almond butter, made by blending whole almonds in a food processor until the nuts become smooth, is a plant-based alternative to peanut butter and is rich in calcium and other nutrients. A tablespoon of natural almond butter provides about 10% of your recommended calcium intake and is high in magnesium, too.
The nutrient-dense spread is a smart addition to smoothies, oatmeal, and sandwiches. Its low glycemic index also means it won't spike blood sugar levels, making it suitable for those with diabetes and those managing pre-diabetes and insulin resistance. It also contains heart-healthy monounsaturated fats and vitamin E, an antioxidant that may help prevent oxidative damage to cells in the eye and brain.
Soy Milk
Soy milk, a well-known dairy alternative, is an intelligent addition to your diet to boost bone strength. Made from soybeans, this plant-based milk isn't just free of lactose but also loaded with nutrients that do wonders for your bones.
Soy milk stands out because of its rich calcium content, making it an ideal option for folks who can't tolerate dairy or prefer plant-based choices. Calcium is crucial for sturdy bones, and soy milk delivers a similar amount as regular milk when it's fortified.
Soy milk often comes with an extra dose of vitamin D, which helps your body absorb calcium and support bone growth. This combo of calcium and vitamin D in soy milk makes it a valuable asset for maintaining strong bones.
Furthermore, soy milk is packed with isoflavones, natural compounds that might shield your bones. They could help reduce bone loss, especially in women after menopause, and keep your bone density intact.
Adding soy milk to your daily routine, whether in your morning cereal, coffee, or smoothies, is an easy and tasty way to boost your bones, especially if you steer clear of dairy for any reason.
Dried Plums
The wrinkly purple fruits are packed with vitamin K, an essential nutrient for bone health. Researchers have found that 100 g of dried plums per day can prevent bone loss in older, osteopenic postmenopausal women.
The fruit is a rich source of polyphenols that promote bone formation and inhibit bone resorption. In addition, the fruit can increase circulating IGF-1 (insulin growth factor 1), which stimulates bone formation. Clinical studies of dried plums and animals and cell studies also support the beneficial effects of this fruit on bone health.
Sardines
Sardines may not be as popular as some other fish, but they are packed with nutrients that can do wonders for your bones. These small fish are a hidden gem for promoting strong and healthy bones.
To start with, sardines are a fantastic source of calcium and vitamin D, essential for bone health. Just a small serving of canned sardines provides a good amount of calcium and vitamin D, which are crucial for making your bones strong and sturdy.
But that's not all – sardines are also rich in omega-3 fatty acids, particularly EPA and DHA. These healthy fats help reduce inflammation, which prevents bone loss. They also support the cells in your bones, making them denser and stronger.
Incorporating sardines into your meals is easy. You can grill them, use canned sardines, or buy them fresh. Add sardines to your salad's pasta dishes, or even enjoy them on whole-grain crackers for a tasty and bone-friendly treat.
The Bottom Line
Your diet plays a major role in bone health and is one of the most controllable factors for preventing osteopenia and osteoporosis. Nutrients, especially calcium and vitamin D, help strengthen bones and reduce the risk of fractures. A well-rounded, whole-food diet is the best way to meet your daily requirements for these nutrients.
Dairy products, such as milk, yogurt, and cheese, are primary calcium sources and offer various other essential nutrients, including potassium, vitamin D, and folate. You can also find dairy-free options such as soy milk and ghee (clarified butter) if you are lactose intolerant.
Leafy green vegetables such as spinach, turnip greens, kale, collard greens, and bok choy contain various health benefits, including calcium, magnesium, vitamin K, and vitamin A. Add a cup of these veggies to your meals each day.
Lean protein sources like skinless poultry, fish, beans, and nuts offer a good source of the essential amino acids that contribute to bone health. They are also rich in potassium, zinc, and vitamin D.
Try to get at least four servings of fruits and three servings of vegetables per day to help support bone health. Fruits and vegetables provide vitamin C, folic acid, potassium, and vitamin A, which are important for bone health.
