It's never too early to start improving your bone health! Your bones are important at every stage of life, providing structural support, protecting your organs, and securing your muscles in place. Bones require two vital minerals to be strong and healthy – calcium and vitamin D. Eating foods that contain these essential minerals and others such as potassium, vitamin C, and vitamin K is a simple and easy way to help prevent osteoporosis as you age. Consider incorporating the following foods you into your diet to help boost bone health:
Kale is a highly nutritious vegetable that contains more than the recommended daily amount of potassium, calcium, and vitamin K, which helps with bone formation.
One grapefruit contains an entire day's worth of vitamin C. This vitamin helps produce collagen, a bone mineral that makes up 30% of our bones and increases their resiliency. It also improves the bones' ability to absorb calcium and even works together with vitamin D within the body to enhance the bone's metabolic process.
Raw figs are an excellent bone-building snack. Just half a cup of dried figs contains 121 mg of calcium. They also offer other vital minerals such as potassium, which counteracts acids that can deplete calcium from your bones and magnesium, which can increase bone density.
Salmon and other fatty fish offer plenty of vitamin D and omega-3 fatty acids, which can help increase calcium absorption and reduce inflammation within the body. Canned salmon is loaded with calcium, as it contains edible fish bones.
5. Milk (even plant-based)
Low-fat and fat-free milk are excellent sources of both vitamin D and calcium.
Even plant-based kinds of milk, such as almond milk, soy milk, and coconut milk, have been fortified to include large amounts of these nutrients.
Nuts contain healthy fats, protein, calcium, and magnesium, which can help strengthen your bones. Almonds, sunflower seeds, and pistachios are each great options to include in your diet.
Strong bones mean less risk for fractures and other injuries. At McLean County Orthopedics, we want you to live the healthiest life possible! Our team of orthopedic experts is dedicated to providing comprehensive musculoskeletal service to residents of McLean County. Call us today at 309-663-6461 or visit us online for more information.