What’s better than maintaining good bone health? Improving it! One of the easiest ways to improve your bone health is to eat healthy foods that are rich in nutrients like vitamin C, magnesium, and calcium. You can get these nutrients from eating things like leafy greens, fish, and dairy products, which are all included in this list of foods that help your bones stay strong and healthy.
Dairy is a go-to for many people who are looking to improve their bone health, but other foods can help as well. Dairy products like yogurt and cheese contain calcium, which is one of the main nutrients needed for healthy bones. Other dairy products such as cottage cheese and milk contain vitamin D, which is necessary for the body to absorb calcium from food sources and in turn helps strengthen bones. As a bonus, these foods also provide protein – another nutrient necessary for healthy bones.
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- Avocado Section
Folate, a B vitamin found in avocados, reduces the risk of osteoporosis by lowering levels of homocysteine, an amino acid associated with bone loss. Low levels of folate also increase the risk of developing cancer and heart disease. Avocados are also rich in potassium, which is important for maintaining healthy blood pressure levels and keeping bones strong.
- Salmon Section
Salmon contains a form of vitamin D called DHA which is important for bone health. Salmon also has protein, omega-3 fatty acids, and B vitamins, which are all nutrients that contribute to healthy bones. Other good sources of these include sardines, trout, mackerel, and tuna fish.
- Eggs Section
Eggs are a great source of protein, but they also contain important nutrients like choline and vitamin D. These two nutrients are necessary for healthy bones and can help guard against osteoporosis, a condition characterized by brittle and fragile bones. One study found that participants who consumed a diet rich in eggs had more bone mass than those who didn’t consume eggs.
Beans are loaded with protein and soluble fiber, which makes them a great source of calcium. They also contain magnesium and potassium, two minerals that are important for maintaining healthy bones. The high levels of these nutrients make beans one of the most alkalizing foods, which is good news for those who suffer from acid-related health conditions like osteoporosis or arthritis.
- lentils Section
One of the most well-known nutrients for healthy bones is calcium. While it is important to get enough of this mineral, you also need other nutrients to form and maintain strong bones. Lentils are a great food for bone health because they’re rich in both calcium and vitamin K, as well as many other vitamins and minerals. One cup of lentils contains about 220 milligrams of calcium and 60 micrograms of vitamin K, which is about half the recommended daily intake for both nutrients.
Kale is an excellent leafy green vegetable that can be eaten cooked or raw. Kale is rich in calcium, magnesium, and other nutrients that are important for healthy bones. It’s also low in fat, calories, and cholesterol. Kale is a great addition to soups and salads.