When it comes to building strong, healthy bones, the essential nutrients we need can be found in the food we eat. These nutrients include calcium, vitamin D, vitamin K and magnesium.
Calcium is stored in your bones, while vitamin D helps the bones to absorb the calcium. Recent studies indicate that vitamin K may help prevent bone resorption and magnesium helps to keep bones strong (50 percent of the body’s magnesium is found in bone).
Below you will find 12 foods for healthy bones that will supply you with all the nutrients you might need to keep your bones young and strong.
1. Yoghurt for the calcium
Because the live-active cultures in yoghurt increase the absorption of calcium, a 200ml serving of yoghurt gets more calcium into the body than the same volume of milk can.
2. Milk for the calcium
While it is possible to achieve adequate calcium intake with a Western plant-based diet, it is easier and more practical to meet calcium requirements when milk and milk products are present in the diet.
3. Cheese for the calcium
Cheese is made from milk which contains calcium. With a wide variety to choose from, mozzarella is particularly high in calcium.
4. Sardines for the vitamin D, calcium and magnesium
These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. They make a delicious and nutritious snack!
5. Salmon for the vitamin D, calcium and magnesium
Salmon is probably one of the best sources of vitamin D you will find. Salmon also contains high amounts of other beneficial nutrients like magnesium and omega-3 fatty acids.
6. Tuna for the vitamin D, calcium and magnesium
Tuna is also loaded with vitamin D and other beneficial nutrients. Seafood is one of the few naturally rich sources of vitamin D.
7. Edible bones for the calcium and other minerals
Just as your bones store calcium, fish bones do too. Those tiny bones in canned fish like sardines and salmon contain high levels of calcium, so be sure to eat those too.
8. Eggs for the vitamin D
Eggs contain a good amount of vitamin D and can improve bone health. Note: Vitamin D is found in the yolks only though.
9. Broccoli for the calcium
Broccoli is a fairly common vegetable, but is not credited enough for its high concentration of useful nutrients like calcium.
10. Leafy and green vegetables for their richness in vitamins and minerals
Leafy greens such as spinach, Swiss chard and kale are very high in Vitamin K. Other green vegetables such as asparagus, celery, bok choy, parsley and watercress contain calcium, magnesium, potassium, iron as well as other minerals.
11. Almonds for the magnesium and calcium
Almonds are one of the most nutritious of all nuts. Just a small handful provides about 20 percent of your daily magnesium needs. 20-25 almonds contain as much calcium as 1/4 cup of milk!
12. Soy beans for the magnesium
Edamame plain steamed soybeans make a great snack. I love having these as a starter before a sushi feast!
It’s great to know that all these foods are readily available and tasty too! Enjoy feeding your bones!