You require adequate calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
Bad bone health can cause ailments like rickets and osteoporosis and improve the danger of cracking a bone from a fall later in life.
To have a strong bone (and thus avoid repeated fractures and the risk of osteoporosis), there are two essential nutrients: calcium, which strengthens bones, and vitamin D, which helps our body to absorb calcium and promotes bone growth.
In today’s post, I will be sharing with you the top 10 foods that are good for the bones.
1. Dairy products
Of course, on the first step of the bone-good foods podium, I’ll say, dairy products. Indeed, cheese, milk, yogurts, and all dairy products sold on the market have 2 big advantages for our bone capital. Already, they are very rich in calcium. But in addition, the calcium they contain is the one that our body manages to assimilate the fastest!
Dairy offers more than just calcium. Its bone-healthy nutrients include protein, phosphorus, and — in the case of grass-fed, full-fat dairy — vitamin K2.
various research shows that dairy has numerous benefits for bone health, decreasing elderly adults’ danger of bone fractures and enhancing bone density.
The tofu was first introduced in China more than 2,000 years ago, but it wasn’t introduced to Americans until much recently.
Tofu is prepared by cooking soybeans down to a liquid before adding nigari (a brine containing magnesium chloride, which is a by-product of extracting salt from seawater).
Few of the non-vegetarians eat tofu. But soy cheese isn’t just a protein-rich meat substitute. It is indeed an excellent source of calcium which can be of great benefit to individuals who cannot tolerate lactose. Yes, in 100 grams of tofu, there is 350 mg of calcium.
3. The almond
Almonds consist of vitamins, minerals, protein, and fiber, and they may provide an abundance of health advantages. Just a few almonds — roughly 1 ounce — includes one-eighth of an individual’s daily protein requirements.
If in 100 grams of milk there is 125 mg of calcium, you should know that in 30 grams of almonds, we already have 70 mg of calcium! But that’s not the only one: all other dried fruits (nuts, hazelnuts, pistachios, etc.) are also very rich in calcium and contain nutrients that help keep bones healthy.
4. Oily fish
When we think of fatty fish, we think above all of omega-3s and the good fats they contain. But you should know that they also allow us to maintain our skeleton in good health, thanks to the calcium they contain in significant quantities (325 mg per 100 grams of sardines!). And since they’re rich in vitamin D, they allow calcium to be easily absorbed.
The omega-3s (EPA and DHA) help to enhance the creation of the bone-building osteoblast cells, invite them in and give them enough time to lay down new bone.
5. Soy milk
Soy milk is a non-dairy drink, often taken as a substitute for milk. It’s formulated from soybeans, and many brands enhance their soy milk with vitamins and minerals such as vitamin D and calcium.
Clearly, soy products are all good for our bones. And so, if soy milk is so good for our bones, it’s simply because it contains phytoestrogens, compounds that make it easier for our bodies to absorb calcium.
6. Green leafy vegetables
Green leafy vegetables such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens are great for the bones.
Also, Dark greens have vitamin K, which can decrease your risk for osteoporosis.
Most people assume that calcium is only found in milk-based products. Well, it’s not just milk-based products that contain calcium. The proof? It is found in very interesting quantities in broccoli, artichokes, cabbage, spinach, asparagus, or even turnips. Plus, green vegetables are packed with antioxidants that promote bone mass renewal.
If green leafy vegetables are a good source of calcium for the body, you should know that certain fruits also help to strengthen our bone capital. Like for example, orange is rich in vitamin C, potassium, and calcium. Among the fruits richest in calcium are also figs, plums, rhubarb, and dried apricots. These fruits, rich in minerals, help fight against bone demineralization!
8. Sesame puree
Sesame seeds are packed with various nutrients that promote bone health.
Sesame puree (or paste), also known as tahini, is a staple of Middle Eastern cuisine, which is used, for example, to prepare the famous chickpea hummus. And in 100 grams of sesame puree, there is no less than 425 mg of calcium, just over half of the recommended daily allowance per day for an adult.
9. Olive oil
Olive oil is a vegetable oil that we constantly praise for our health. Well again, a good point for her: thanks to its richness in omega-9, olive oil has no equal for strengthening our bone density.
Research indicated that eating olive oil every other day could prevent the decrease in bone mineral density and enhance bone turnover markers. As a finding, olives, olive oil, and its polyphenols are potential dietary interventions to prevent osteoporosis in older people.
10. Green tea
Green tea has two advantages for our skeleton: first, it is a food that effectively fights against acidity in the body, and secondly, it prevents the demineralization of our bones.
Epidemiological proof has revealed a correlation between green tea consumption and the prevention of age-related bone decline in older adults, both women, and men. Drinking green tea and green tea bioactive compounds may be effective in mitigating bone loss of this population and reducing their risk of osteoporotic fractures.
If you consume a well-balanced diet with a lot of dairy, fish, fruits, and vegetables, you should get the nutrients you require every day, but if you’re not getting the daily recommendations from your diet, you may need to take multivitamins or supplements with your diet.
We hope you find our top 10 foods that are good for bones list helpful and informative. Don’t forget to let us know your thoughts in the comment. Thanks for reading.