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Eating enough dairy, fish and leafy greens is a good way to help keep your bones strong
It may be surprising to think that something as solid as bones can be affected by what we eat. But it’s true — our diet impacts our bone health.
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“Bones are just like any other body part,” explains registered dietitian Julia Zumpano, RD, LD. “We grow, build and support our bones with the food we eat. And we can damage them by the food we eat. It can certainly go both ways.”
Believe it or not, our bones are living tissues that constantly grow and change throughout our lives. Because of this, they’re mostly able to take care of themselves. But as Zumpano points out, certain health conditions like osteoporosis can cause your bones to become more brittle and weak.
“We have a little over 200 bones in our body,” she explains. “Their job is to give our body shape and protect our internal organs. They help us perform every movement we make every day.”
As strong as our bones are, they’re not invincible. You want to take care of your bones so they can care for you. So, what are the best foods for your bones? A glass of milk is a good start, but it takes more than that. Zumpano shares the best type of diet for bone health.
As a kid, you may remember being told that finishing your milk can give you strong bones because it contains a mineral called calcium. This is still true, but you may not know that many other nutrients contribute to optimal bone health.
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“Some are bigger hitters than others, but really maximizing all of your nutrients is important,” Zumpano points out.
Vitamins and minerals that work together to help protect your bones include:
Another good thing to remember is that many of the vitamins and nutrients your bones need can be found in a variety of foods. So, no, you’re not just stuck eating only dairy every day. In fact, you can create a whole diet that’s interesting, colorful, and keeps your bones strong and healthy.
“There are a lot of non-dairy fortified foods like orange juice, milk alternatives, and tofu. Plant-based foods that are natural sources of calcium include spinach, sesame seeds and almonds,” shares Zumpano.
Here’s what’s on the menu for good bone health:
Dairy products are a go-to option for bone health. Because dairy is abundant in nutrients like calcium and vitamin D, you’re strengthening your bones with every spoonful of yogurt or sip of milk.
This includes foods like:
“If you don’t tolerate the lactose in dairy products, consider lactose-free varieties or choose plant-based fortified dairy alternatives,” Zumpano suggests.
If it’s green and leafy, your bones will probably love it. Leafy vegetables are a rich source of calcium, magnesium and vitamin K.
This includes fruits and vegetables like:
In addition, fruit can help by supporting collagen production, which can help keep bones strong. Especially those with tons of vitamin C like:
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Vitamin D is abundantly found in fish. Studies have also shown that fish can help strengthen bone quality and possibly prevent bone decay. But you’ll want to focus more on cold-water fish, Zumpano clarifies.
This includes fish like:
“Fish is also a phenomenal source of protein, as well as vitamin D,” she adds. “So, you’re getting both benefits.”
They’re small but they make a big impact. When it comes to bone health, many nuts and seeds provide calcium, magnesium and even a good dose of healthy fats.
Some of the best nuts to eat for bone health include:
Not sure how to work these into your diet? Nuts can be a great healthy snack or a perfect topping for a salad, soup or even dessert.
Soy products are rich in calcium and protein, making them beneficial for bone health, especially if you’re following a plant-based or non-dairy diet.
Soy products you can work into your diet include:
While some foods can help build bones up, others can cause problems. If you’re really trying to rethink your diet to maximize your bone health, there are a couple things you should keep out of your meals.
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Some of the foods you should avoid to maintain healthy bone health include:
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If you’re looking to keep your bone health in check, your diet is a big part of it. Making sure you get enough nutrients like calcium, vitamin D, vitamin K, magnesium and omega-3 fatty acids can help improve bone strength and density, and possibly prevent osteoporosis.
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