Unexpected Foods That Can Fortify Your Bones

  Unexpected Foods That Can Fortify Your Bones

These items are abundant in protein, vitamins, and minerals that aid in building bones and safeguarding them from bone-related ailments.

eggs with salad and orange juice

Enhancing bone strength involves more than just engaging in weight-bearing exercises like walking and strength training, although these two healthy practices are crucial for maintaining bone and muscle mass. You can also construct a robust support system by consuming foods that promote bone health as part of a balanced diet.

Many may not realize that bones are living tissues, states Dawn Jackson Blatner, R.D.N, C.S.S.D, a nutrition expert from Chicago and author of The Superfood Swap. “With the right nutrition and movement, they can become more resilient at any age.”

Calcium and vitamin D are vital for bone development — your parents were indeed right to encourage you to drink your milk as a child — but good bone health also depends on additional nutrients such as magnesium, vitamin C, protein, vitamins K1 and K2, and omega-3 fatty acids. To make sure you’re getting all of these nutrients, incorporate these nutritionist-endorsed foods that promote bone health into your diet.

1. Milk (both dairy and fortified plant beverages)

Dairy and fortified plant milks are at the top of this list of bone-strengthening foods and beverages because they contain calcium and vitamin D. Calcium and vitamin D work together as the classic duo for building and absorbing bone structures.

If you’re seeking a caffeine boost that also enhances bone health, consider a green tea latte, The milk provides calcium, vitamin D, and protein while studies have indicated that green tea is advantageous for bones due to its polyphenol content.

2. Yogurt

Yogurt serves as an outstanding source of calcium and is often enriched with vitamin D, making it a handy option for supporting bone health. Calcium is the key mineral involved in bone structure; crucial for sustaining bone strength and density, notes Mascha Davis, M.P.H, R.D.N, an author based in Los Angeles.

In addition, the probiotics found in certain yogurts may aid gut health, thereby enhancing nutrient absorption. Look for labels that indicate "live active cultures." Enjoy yogurt as a snack or mix plain Greek yogurt into baked potatoes, tacos, or various dishes as a healthier alternative to sour cream. If you’re inclined to try something different, check out this Raita dip recipe that features whole-milk yogurt.

3. Almonds

Almonds provide magnesium, a critical mineral that assists in bone mineralization, and they also offer small amounts of calcium, Magnesium plays a crucial role in transforming vitamin D into its active state and aiding in the process of mineralizing bones.

They make for a simple snack to include in your daily routine, as well as being added to stir-fried dishes, salads, sprinkled over oatmeal, or used as a 'breading' for roasted fish.

4 Salmon

Fatty fish like salmon typically offer some vitamin D and omega-3 fatty acids. Research indicates that individuals with higher omega-3 intake are linked to a significantly reduced risk of osteoporosis. Vitamin D plays a crucial role in calcium absorption, while omega-3s have been connected to lower inflammation, which may protect bones in the long run.

5 Eggs

It appears that eggs, one of our cherished protein sources, are also beneficial for your bones. Protein in general contributes to creating the bone matrix, or the foundational structure inside bones, “Egg yolk is one of the rare sources of vitamin K2, which is the type of K that directs calcium towards bones rather than arteries.

 whipping up a quick scramble with pre-cooked bone-nourishing vegetables in a mug in the microwave or hard-boiling eggs at the start of the week for a convenient grab-and-go snack paired with fruit. If you’re seeking something unusual, consider baked eggs or jammy eggs on toast.

6 Leafy greens

Dark leafy greens like kale, collard greens, and Bok choy are rich in calcium, magnesium, and vitamin K — all vital for bone health, “Vitamin K is instrumental in bone metabolism and regulates calcium deposition in bones, These greens also serve as an excellent plant-based option for those avoiding dairy.

Indeed, salads are delightful, but they aren’t the sole method of enjoying leafy greens. You can incorporate them into a lentil soup or even air-fry them.

7 Sardines

Before turning your nose up at this bone-health food suggestion, recognize that these salty fishes are packed with bone-fortifying nutrients including protein, calcium, vitamin D, and omega-3 fatty acids. Studies suggest that consuming fish regularly can help prevent bone loss.