Maintaining healthy bones is crucial for overall health and well-being. A balanced diet that includes foods rich in calcium, vitamin D, magnesium, and other bone-supporting nutrients can help prevent bone loss and reduce the risk of osteoporosis. Here are seven foods that have been shown to support healthy bones.
Milk, cheese, and yogurt are excellent sources of calcium, a mineral that is essential for building and maintaining strong bones. According to research, consuming dairy products regularly can reduce the risk of fractures and osteoporosis. However, it is important to choose low-fat options to avoid consuming excess saturated fat.
Leafy Green Vegetables
Vegetables such as kale, spinach, collard greens, and broccoli are rich in calcium, vitamin K, and magnesium. Vitamin K plays a vital role in bone health, helping to improve bone density and reduce the risk of fractures. In addition, magnesium helps to increase bone density and reduce the risk of osteoporosis.
Fatty fish such as salmon, tuna, and sardines are excellent sources of vitamin D, which helps the body absorb calcium and build strong bones. As per research published in the journal Nutrients has shown that consuming fatty fish regularly can reduce the risk of osteoporosis and fractures.
Nuts And Seeds
Almonds, sesame seeds, chia seeds, and other nuts and seeds are rich in calcium, magnesium, and other bone-supporting nutrients. A study found that consuming nuts and seeds regularly can improve bone density and reduce the risk of fractures.
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Beans And Legumes
Beans and legumes such as chickpeas, lentils, and kidney beans are excellent sources of calcium, magnesium, and other nutrients that support bone health. According to a study, consuming beans and legumes regularly can improve bone density and reduce the risk of fractures.
Eggs are a good source of vitamin D, which is important for bone health. In addition, eggs are also a good source of protein, which is necessary for building and maintaining strong bones.
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One study published in the American Journal of Clinical Nutrition concluded that higher protein intake, which can be obtained from eggs, was associated with greater bone mineral density in older men and women. Another study published in the Journal of Food Science and Technology found that a diet including eggs improved bone turnover markers in postmenopausal women.
Many foods such as orange juice, cereal, and tofu are fortified with calcium and vitamin D. Consuming these fortified foods regularly can help to ensure that you are getting enough of these important nutrients for bone health. Fortification of school meals with vitamin D and calcium improves bone health in children, according to Journal of the Academy of Nutrition and Dietetics.
Including above mentioned foods in your diet can help to support healthy bones and reduce the risk of osteoporosis and fractures. However, it is important to maintain a balanced diet that includes a variety of foods to ensure that you are getting all of the nutrients your body needs for optimal health.