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10 Foods That Help Strengthen Your Bones
10 Foods That Help Strengthen Your Bones

According to research studies, about 1 in 2 women and 1 in 4 men over the age of 50 will sustain a fracture due to osteoporosis – a condition characterized by an abnormal loss of bone mineral density.

Losing bone mass after the age of 30 is a natural part of the aging process. Fortunately, you can minimize this loss by performing simple weight-bearing exercises such as walking, and getting enough of calcium and vitamin D. While calcium is important for calcification or increasing the “hardness” of your bones, vitamin D is essential for calcium absorption and without it, your body will not be able to absorb the calcium from your food. Other vitamins and minerals such as magnesium and vitamin K also play a role in strengthening your bones.

Here is a list of 10 foods that help strengthen your bones:

  • Dairy Products: Milk, yogurt, and cheese are all high in calcium. There are many brands in the market that are fortified with vitamin D to ensure that calcium is properly absorbed.
  • Sardines: These small fish are usually available in cans and have high levels of calcium and vitamin D.
  • Salmon: In addition to being good for your heart, salmon also contains a lot of vitamin D. So, eat up to strengthen your bones and heart.
  • Spinach: You can get up to 25% of your daily calcium from just one cup of cooked spinach.
  • Fortified Cereal: They are a convenient and tasty way to fulfill some of your daily vitamin D requirements.
  • Tuna: About 3 ounces of canned tuna contains as much as 40-50% of your daily vitamin D requirements.
  • Tofu: Half a cup of calcium-fortified, firm tofu meets about 20% of your daily recommendation for calcium.
  • Leafy Greens: Increasing your consumption of leafy vegetables that contain vitamin K help prevent bone resorption.
  • Almonds: A handful of almonds every day supplies about 20% of your magnesium requirement and makes a significant contribution towards your bone health.
  • Dried Plums: Research studies have indicated that consuming dried plums or prunes may help with bone formation in postmenopausal women.

Too many Americans fail to get enough of calcium, vitamin D, and other vital nutrients needed to maintain their bone mass. Be sure to include as many of the foods listed above as possible in your diet to keep your bones strong and healthy.

  • American Academy of Orthopedic Surgeons
  • American Orthopaedic Society for Sports Medicine
  • Arthroscopy Association of North America
  • National Association of Secretaries of State
  • American Podiatric Medical Association