Many foods are healthy foods that can help promote good bone health. Good bone health is vital for living a physically fit life and helps prevent against osteoporosis, broken bones, and even healthy kidneys. Many try to take supplements that contain some of the vitamins important for bone health, but studies are starting to suggest it is much more beneficial to eat these directly in your diet rather than to take a vitamin for them. Below are listed some things that are great for protecting your bones.
Milk and Cheese
Dairy has long been known as a good source of vitamin D and calcium. Both are crucial aspects in developing good bone health. They are used for the deposition or creation of new bone throughout your body. Consuming good amounts of dairy products like milk, cheese, and yogurt helps promote bone density health. Recent studies are suggesting that bone marrow density may only be affected in some parts of the skeletal system such as the hips, but though the exact locations are not well understood, dairy foods are known to be helpful for overall bone health.
Yogurt is also made from milk and contains many of the same vitamins including vitamin D, calcium, B-2, B-12, potassium, and magnesium. Thanks to the calcium and vitamin D, yogurt is very beneficial for preventing osteoporosis. Some types of yogurt do not actually contain any vitamin D, so make sure to check the label carefully if bone health is your goal. This is also a quick and easy way for people who cannot drink milk to get some of the same healthy benefits of milk, since yogurt does not contain lactose and can be easily digested for those who have difficulty with milk products.
Eggs are also a good source of vitamin D, which is necessary to absorb calcium. Keep in mind that the vitamin is only found in the yolk, so if you are eating egg whites only you will miss out. Vitamin D is actually absorbed in by our skin from sunlight, but due to many indoor occupations, dark complexions, and daylight savings time, many people end up being vitamin D deficient. Eggs and several other food can help prevent this.
Salmon, Sardines, and Tuna
Several fish are actually great for bone health. A regular serving of salmon actually contains a daily serving of vitamin D. Sardines are a small fish but actually contain big amounts of calcium and vitamin D. Tuna is another great source of vitamin D.
Spinach, collard greens, and kale
Green leafy vegetables are also great for bone health. Spinach has a very high concentration of calcium, though not all of it may be absorbed due to another of its natural ingredients called oxalic acid. It does contains a good amount of iron, fiber, and vitamin A, so it is great for not just bone health but overall digestive and heart health. Collard greens and Kale are have more easily absorbed sources of calcium and also contain vitamin K which can help build healthy bones as well.
Broccoli is another great vegetable for bone health and contains good sources of calcium. Broccoli and other green vegetables also contain a good source of magnesium and vitamin K, which help absorb and store calcium.
Oranges and fresh squeezed orange juice do not actually contain any calcium or vitamin D. Some fortified brands of orange juice contain both. Also, ascorbic acid found in orange juice can actually help improve calcium absorption, so when combined with any of the foods above can be great for bone health.
All of the foods listed above are great sources of vitamin D and calcium which your body uses to build bones and improve bone density . It is important to remember that exercise is a crucial part of building strong bones and thus bone health. Just as exercise strengthens your muscles, it also strengthens the bones that support them. A combination of a great bone healthy diet and exercise can get you a long way to overall bone health .