7 Power Foods for Healthier Bones


By: Ana Margarita A. Olar|

As we age, our bones tend to become brittle with the wear and tear of our daily activities. Do not suffer from the consequences of having brittle bones later in life by taking care of our bone’s health right now. Here are some of the foods to help you achieve stronger bones for life:food-blueberries-milk-bowl

1. Milk and dairy products

Calcium is an essential mineral to build strong bones and its best source would be milk. Other nutrients that milk has to offer are riboflavin, phosphorus, potassium, magnesium, vitamin B12, and vitamin D all of which are essential to have strong bones. If you’re not into drinking milk, then try dairy products instead. It includes cheese, cheese spread, pastries, baked products, bread, and any food that contains milk in your diet to achieve that needed dose of calcium for healthier bones.

2. Nuts and seeds

Sesame seeds- contain calcium, magnesium, vitamin K and D and phosphorus
Walnuts and flaxseeds- packed with omega-3 fatty acids
Peanuts and almonds- contain potassium an electrolyte that prevents calcium loss in urine

3. Vegetables

Collard greens- one cup of cooked collard greens has 25-30% of your daily calcium needs. It also has magnesium, omega 3 fatty acids and vitamin K; all are beneficial for our bones’ health.

Spinach- boiled, grilled, or eaten raw, this leafy vegetable is also rich in calcium and other nutrients including iron, potassium, magnesium, vitamins A and C, and fiber.

4. Soy products

Tofu and soy milk contain 300-400 mg of calcium per cup. A recent study shows that soya is rich with chemicals called isoflavones that is useful in preventing bone disease in post-menopausal women.

5. Oily fishes

Salmon-may be served grilled, poached, or baked, this fish is packed with bone strengthening nutrients such as calcium, protein, vitamin D and omega 3 fatty acids.
Canned sardines- added to pasta, salad, and sauces, this fish also contain phosphorus, omega 3 fatty acids, and vitamin B12 for strong bones.

6. White bean 

Served as salad, stew, bean spreads, casseroles, baked vegetables, or dips, this legume is rich in calcium, protein, fiber, magnesium, potassium, and phosphorus.

7. Fortified foods.

These are often breakfast foods incorporated with calcium, includes fortified orange juice and cereals, oatmeal, and bread. Be sure to check the nutritional labels to know the exact amount of calcium on each product.

Keep your bones healthy while you are still young to reap the benefits when you age. Be sure to include these bone-boosting foods in your diet.




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