Osteoporosis and the painful broken bones that accompany it do not have to be a part of normal aging; there are preventative measures you can take to promote optimal bone health and limit your risk of bone loss later in life.
Along with regular exercise, the avoidance of smoking and alcohol , diet is one of the most efficacious ways in which we can nurture our bones.
Most of know we need calcium and vitamin D for healthy bones, but the components that comprise our skeleton are living tissue and require more than just a glass of milk. A good set of bones also requires a constant and adequate supply of protein, magnesium, potassium, phosphorus, and vitamin K. The following 6 foods are each especially abundant in nutrients that give your bones a boost; treat your bones well now, and they will return the favor later on in life.
These powerhouses pack a mighty punch of potassium, which helps prevent the loss of calcium from the body.
2. Olive Oil
The intake of olive oil has been related to the prevention of osteoporosis in experimental and in vitromodels, according to a 2012 study.
There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium.
Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.
Many people rely on milk for their calcium, but yogurt has calcium and more, along with all of those healthy probiotics. For example, a one-cup serving of organic Stonyfield plain, fat-free yogurt has 35 percent of the daily requirement for calcium, along with 25 percent vitamin D, 30 percent phosphorous, 8 percent magnesium, as well as other bone-health promoting nutrients, all for 110 calories.
Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.