Want Strong Bones? Eat These 4 Foods!

Did you know that you can help promote bone health no matter what your age? It’s not difficult – simply add the following foods to your diet:

1. Dairy products. They are a good source of calcium, an essential mineral that is important to bone health. They can also be a good source of vitamin D, also helpful for bone health. Choose organic, full fat versions as a health preference. Fully grass-fed versions are becoming more mainstream as well and are best in terms of a more anti-inflammatory fat ratio.
2. Non-dairy calcium-rich foods. Sardines, canned salmon (with bones), dark leafy greens, whole soy foods like tofu, and calcium-fortified products such as unsweetened soymilk or almond milk are good calcium-rich options for those who don’t eat dairy.
3. Whole vegetables and fruit. They provide potassium, magnesium, vitamin C and beta-carotene, all of which have been linked to higher total bone mass.
4. Food sources of magnesium. Spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds are good sources of this essential mineral, which is vital for healthy bones along with many other healthy functions.

While in the past it was advised to avoid too much protein intake, recent data has shown dietary protein in the face of adequate calcium intake has a positive effect on bones. Getting enough protein daily will also support muscle strength to limit fall risk. Be sure to moderate caffeine and sodium in your day, as too much of either can promote calcium excretion. Be sure to get sensible sun exposure when possible, since vitamin D comes more naturally from our skin production in response to the sun than food and supplements. Be sure to take precautions not to burn. While focusing on foods to support bone health, be sure to also include an exercise regimen that challenges your bones like yoga or weight training.

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