Getting healthy bones used to seem as easy as drinking a glass of milk. Well, it still is — while navigating through nutrition trends and staying true to your body. After a certain age, bone density loss is natural, whether we like it or not. Luckily, we can protect our bones by practicing smarter eating strategies today; that means consuming foods rich in vitamins, minerals and antioxidants that promote bone stamina. Below are 5 ways to support your bone health with nutrition habits.
Dairy is a surefire way to get your calcium requirements met. But what if you’re vegan or have lactose intolerance? Milk alternatives, such as rice and soy milk contain calcium too. Do your research and compare to find which one suits your body and lifestyle needs best. Still not consuming enough calcium? Incorporate a supplement into your daily routine.
Seeds like flax, chia, pumpkin and sunflower contain magnesium, another mineral our bones just love to soak up. You’ve probably noticed magnesium paired with calcium on a supplement bottle — that’s because they have a synergistic effect when taken together. Try some Greek yogurt with a sprinkle of seeds as your topping.
Have you ever wondered why people eat half a grapefruit for breakfast? Because it’s loaded with vitamin C, another supporter of bone health. One half is all you need for an entire day’s requirement. Pretty straightforward and tasty. And, don’t forget to eat your veggies. Leafy greens, such as broccoli, kale, spinach and collards are an excellent source of D. When in doubt, eat the rainbow.
Adjusting your diet to eliminate processed sugars in soda, cakes and other manmade (trans-fat) toxins is an excellent way to save your bones from destruction. Sugar increases insulin which aggravates osteoporosis, a disease that makes bones fragile. Put down the doughnut and grab a bowl of strawberries instead.
Vitamin D can be soaked up by laying in the sun, but eventually there’s a risk of too much exposure. Although sun feels magical and healing, there are other ways to get this vitamin besides risking skin damage. Foods like egg yolk, soy milk and salmon (plus other fatty fish) boast a hearty amount of the D. Healthy fats are your friends.