Introduction
As we age, our bones become more fragile and prone to injury. Eating the right foods can help keep your bones strong and healthy. According to dietitian Eat This Not That, these are the five best foods for keeping your bones from aging: dairy products, leafy greens, nuts and seeds, fish, and legumes. Dairy products are rich in calcium and vitamin D, which are essential for bone health. Leafy greens are packed with vitamins and minerals that help keep bones strong. Nuts and seeds are a great source of magnesium, which helps keep bones healthy. Fish is a great source of omega-3 fatty acids, which can help reduce inflammation and improve bone health. Finally, legumes are a great source of protein, which helps build and maintain strong bones. Eating these five foods regularly can help keep your bones strong and healthy as you age.
5 Best Foods for Keeping Your Bones from Aging, Says Dietitian — Eat This Not That
As we age, our bones naturally become more fragile and prone to injury. But there are certain foods that can help keep your bones strong and healthy. According to dietitian and nutritionist, Karen Ansel, MS, RDN, these five foods are the best for keeping your bones from aging:
1. Dairy Products
Dairy products are a great source of calcium, which is essential for strong bones. Ansel recommends opting for low-fat or fat-free dairy products, such as milk, yogurt, and cheese. She also suggests adding a calcium supplement to your diet if you don’t get enough calcium from your food.
2. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are packed with calcium and vitamin K, both of which are important for bone health. Ansel recommends adding a handful of leafy greens to your salads, soups, and sandwiches.
3. Nuts and Seeds
Nuts and seeds are a great source of magnesium, which helps your body absorb calcium. Ansel recommends snacking on a handful of almonds, walnuts, or sunflower seeds throughout the day.
4. Fish
Fish, such as salmon, tuna, and mackerel, are rich in omega-3 fatty acids, which help reduce inflammation and keep your bones strong. Ansel suggests eating fish at least twice a week.
5. Beans
Beans are a great source of protein and fiber, both of which are important for bone health. Ansel recommends adding beans to your salads, soups, and stews.
By incorporating these five foods into your diet, you can help keep your bones strong and healthy as you age. For more tips on healthy eating, be sure to consult with a registered dietitian.
Breakfast is considered the most important meal of the day for overall health and maintaining a healthy weight, but did you know that it’s one of the best opportunities to build and maintain healthy bones?
You can start your day off right with nutrient-rich breakfast foods that pack in bone-building nutrients including calcium, vitamin D, vitamin K, phosphorus, magnesium, and potassium. What’s more, plant-based breakfast foods like veggies, 100% fruit juice, and whole grains also provide antioxidants that help reduce inflammation and bolster your bones.
Here are five best foods with skeleton-saving nutrients to add to your shopping list. Then, for even more healthy breakfast tips, check out our list of 6 Best Breakfast Recipes to Slow Aging.
Not only are eggs considered the gold standard for high-quality protein, they’re also one of only a few foods that contain vitamin D. Vitamin D is essential for the bones to absorb and retain calcium.
Unfortunately, many Americans fail to meet their daily vitamin D requirements. We need at least 10 micrograms (400 International Units) of vitamin D a day. A medium egg provides about 5% of the total vitamin D you need daily. Be sure to eat the yolk as that is where the vitamin D is found.
Enjoy eggs as part of a healthy, nutrient-rich breakfast that can provide bone-friendly nutrients by cooking up one of these 70+ Best Healthy Egg Recipes.
Sign up for our newsletter!
If you have cold cereal, a breakfast smoothie, coffee, or tea, adding some cow’s milk or even a plant-based dairy alternative can provide skeleton-saving nutrients.
Dairy foods are one of the best sources of calcium and vitamin D, a dynamic duo for bone health. A cup of milk has 300 milligrams or 30% of your daily calcium, 15% of your vitamin D, and 10% of your daily potassium requirements.
When choosing a plant-based dairy alternative, be sure to look for those that are fortified with calcium and vitamin D. Try Ripple Plant-Based Milk with more calcium and vitamin D than regular cow’s milk. A glass of Ripple provided 35% of your daily calcium and 30% of your daily vitamin D requirements.
Enjoying Greek yogurt is a great way to improve bone health, thanks to the calcium and protein it provides. Yogurt is made from milk, so it’s no surprise that it’s a great option for bone-supporting nutrients.
One study published in Applied Physiology, Nutrition, and Metabolism reported that subjects who enjoyed plain Greek yogurt for 12 weeks along with a high-impact exercise program experienced greater bone formation compared to those given a placebo.
Greek yogurt also provides magnesium and phosphorus, two important bone-supporting nutrients. Look for Greek yogurt that is fortified with vitamin D.
An egg scramble made with plenty of mushrooms is a great way to get a boost of bone-building nutrients in your first meal. Whether you like portobello, button, shiitake, or morels, mushrooms are rich in vitamin D, one of the most important nutrients for your bones. Vitamin D helps the body absorb calcium so that it can help provide the matrix needed to build and maintain your skeletal tissues.
One animal model study published in the Journal of Nutritional Biochemistry found that vitamin D-enhanced mushrooms increased bone density. While further studies are needed, vitamin D-enhanced mushrooms are a tasty addition to your morning meal and may improve your bone health.
There are several brands of fortified orange juice that provide a hefty dose of calcium and vitamin D. The form of calcium and vitamin D used in OJ is also considered very absorbable and studies show that including these fortified products in your diet can help boost these essential nutrients in your body.
In fact, one study reported in the American Journal of Clinical Nutrition found that the vitamin D in fortified orange juice was as effective as vitamin D in supplements. Try Tropicana Pure Premium, which provides 10% of your daily vitamin D and 25% of your daily calcium requirements.