10 Best Bone Health Foods
10 best bone health foods
In the dairy family yogurt is one of the main sources of calcium. Yogurt has more calcium content than in milk and what better to keep yogurt in your diet as it goes with almost any food!
- Cheese/ Dairy
Back in the dairy family again, bone health foods aren’t devoid of milk and cheese. Cheese is made from milk and thus it has high concentration of calcium that is best suited for bone health. It goes without saying that milk (full fat or skimmed) and soymilk are rich sources of calcium.
- Dark leafy greens
Dark leafy greens such as spinach, spirulina, kale and watercress are great sources of calcium. Plant sources of calcium and vitamin D are best suited for vegans. Although spinach has high concentrations of calcium it also has oxalic acid which hinders calcium absorption process.
- Almond butter
Another vegan treat is almond butter. Fatty nuts such as almonds carry a great amount of calcium. As reliable bone health foods for ones who do not prefer meat or fish almond butter is a great source of calcium. It is also a high protein food, is less fatty in the butter form and does not add to bad cholesterol.
- Salmon/ Mackerel
If you like fish, then fatty fishes such as salmon and mackerel are rich sources for vitamin D and calcium. Canned or packed salmon (with bones) have calcium and as is known, natural vitamin D in high content. If you include natural bone health foods in your diet, chances of bone frailty might be lesser from the start.
Natural bone health foods include another important member in the fish nomenclature. Tuna fish is easy to find and caters to a variety of dishes. It is a worthy mention for high sources of vitamin D and calcium and also omega 3’s. Tuna is also rich in minerals such as magnesium and potassium and thus makes it an all-rounder bone health food.
- Green vegetables such as Broccoli
Broccoli for the vegetarian palette also has several calcium, vitamin D rich properties. Broccoli is proven to have anti-cancer properties as well. Broccoli also carries presence of vitamin C and qualifies as a natural multivitamin for great bone health.
- Eggs/ Yolk
Egg yolk is quite popular as is a rich source of calcium. Vitamin D is mainly found in the yolk hence it is considered one of the easily available yet qualitative bone health foods.
- Nutrilite bone health supplements
Amway’s nutrilite bone health supplement contains ipriflavone that increases mineral density in the bones. It is advised for women over 30 years of age to take supplements to retain calcium and vitamin D within the bones to avoid osteoporosis.
- Sunlight exposure
The natural bone health advancement can happen through adequate exposure to the morning sun. Although it is true that harmful UV rays are not good for the skin, it is advised not to step out in the burning sun but soak in as much as possible during the lighter parts of the day. Sunlight (soaking up to 15-20 minutes a day) is an excellent source for vitamin D.
Who can take bone health supplements?
Questions on how to improve bone health can be answered by taking the abovementioned foods and supplements for a healthy diet for bone health. However, the deficit of vitamin D remains a prevalent problem because by early twenties bone strength begins to decline. In that case bone health supplements can be taken for women ageing over 30. As for children under 10 years of age around 50micrograms calcium is suitable. Pregnant and or lactating women can also take about 100 micrograms of vitamin D per day.