People lose bone mass as they age but there are ways to keep our bones strong and healthy. You can avoid the risk of having weak skeleton by eating a healthy diet. Here are some foods to eat for healthy bones.
Children are required to drink milk to strengthen their developing bones. Until they are teens, their bones are still developing. With proper nutrition, their bone mass continues to increase even in their 20’s. Then as we grow older, our bones start to lose calcium fast. To slow down the loss of bone mass, our bones need more calcium and vitamin D. Dairy products are excellent sources of these two nutrients. Aside from exposure to sunlight, you can also get your daily dose of vitamin D by eating yogurt which is also fortified with calcium. Milk is considered the poster child for calcium. There are many brands available in the market and you can choose the brand fortified with vitamin D and other nutrients to enjoy more benefits. If you cannot drink milk as it is, you can try a smoothie flavored with your favorite fruits or cook dishes with milk. Cheese is a great source of calcium too, just always eat in moderation.
You can also get your doses of calcium and vitamin D from fatty fish including salmon. Studies show that fish oil can help lower the risk of bone loss and can help prevent osteoporosis. But be sure to choose only the ones that have low mercury content. Fish that are highly exposed to mercury is harmful to the immune system, lungs, kidneys, heart and brain. Tilefish, King Mackerel, Swordfish and Shark have high mercury content. On the other hand, fish like catfish, Pollock, salmon, canned light tuna and shrimp are said to have low mercury content. Two average meals of different fish and shellfish per week is recommended.
Our bones are living organs and they contain live cells and fluids. When bone cells break down, they are able to build up. To lessen the risk of bone breakdown, eat foods that are rich in alpha linolenic acid also known as omega-3 fatty acid like walnuts. Magnesium is good for the bone and you can get it from Brazil nuts. Instead of eating junk foods, try snacking on nutritious nuts. However, nuts are high in fats and high in calorie content so remember to eat moderately. You can also source your alpha linolenic acid requirement from other foods including canola oil, soybean oil, soybeans, walnut oil, ground flaxseeds, and flaxseed oil.
Green and Leafy Vegetables
Learn to appreciate your green foods more. Leafy greens are excellent sources of calcium, magnesium and vitamin K. These nutrients are essential in bone building. Vitamin K in particular helps form bone nutrients and prevents the loss of calcium in urine. You may be prone to hip fractures if you have vitamin K deficiency.
Eggs can only provide 6% of your daily vitamin D requirement but amongst food to eat for healthy bones, you can get vitamin D fast and easily from eggs. Don’t indulge on egg whites to avoid too much calories though. And take note, the yolk contains the vitamin D.