There are many foods that you can eat to keep your bones strong and healthy. Our bones protect important organs, help us stand, and they give our muscles something to hold on to. As you get older it’s very important to eat foods that will keep your bones strong since our bones get weaker as we age. After the age of 30, we lose more bone than our bodies form.
While calcium is great for our bones, there are other nutrients that our bones need to maintain their strength. There are also better sources of calcium than the popular glass of milk.
1. Nuts (Almonds, Cashews, Pistachios, etc.)
Nuts have many nutrients that can help build strong bones. Almonds are a great source of magnesium and calcium. Pistachios are high in magnesium, potassium, and vitamin b-6. Research has shown that potassium is responsible for better bone mineral density, and vitamin b-6 is great for controlling homocysteine, a compound linked to weak bones.
Walnuts are another great type of nut that can provide your body with plant based omega-3s. Omega-3s are great for reducing inflammation and maintaining good health. A great way to incorporate a variety of nuts into your diet is making a homemade trail mix with all of these beneficial nuts. You can even add bits of dark chocolate.
2. Spinach (Vitamin K)
Spinach helps build bone because it contains vitamin k. Getting enough vitamin k can help reduce the risk of fractures and improve bone density. My favorite way to eat spinach is cooked. 1/2 cup cooked spinach provides your body with all of the vitamin k it needs for the entire day.
Another amazing benefit to spinach is that it contains calcium. Spinach has an ocean of nutrients that your body can greatly benefit from.
3. Salmon (Bone Boosting Nutrients)
Salmon contains vitamin d, which assists in calcium absorption. This type of fish is also well known for its omega-3 fatty acids, which reduce inflammation and promote heart health. Omega-3 supplements are another great option for improving your bone health. If you choose to eat salmon, pick wild Alaskan salmon to ensure you’re eating the highest quality fish.
4. Grapefruit (Antioxidants and Vitamins)
Eating grapefruit is another big benefit for your bones. It contains vitamin c, it can enhance bone mineral deposits, and it improves bone density. Since grapefruit contains a high concentration of antioxidants, it’s been shown that grapefruit can slow down the rate of bone loss and improve bone mineral deposition.
Which of these 4 foods are your favorite to eat? Do you eat any of these foods regularly so that you can keep your bones healthy and strong? Let us know in the comments section below.