7 Super Foods to maintain bone health

A good diet with all essential nutrients will help strengthen your bones.

As we age, maintaining bone health becomes essential to prevent conditions such as Osteoporosis and Arthritis. After the age of 60, bones and joints slowly being to wear out and hence it is important to maintain a good diet to protect bones from further deteriorating. 

When it comes to bone health, proper eating habits give a huge preventive boost to strengthen your bones. We usually think about calcium and vitamin D as the prime contributors for bones, but it’s also great to get more Vitamin C, Vitamin K, and magnesium. All of these nutrients work together to keep your body’s structural foundation strong.

Here are seven super foods for your bones

1. Milk and milk products – Yes! Milk is good for your bones. In our recent webinar with Dr Soonawalla he said drinking milk is good a source of calcium. However, people with dietary problem should avoid drinking milk. 

2. Almonds – A great source of calcium, potassium, fibre, manganese and Vitamin E. Almonds are super versatile and easy to add to the diet. Eat them plain as a snack or sprinkle them on salads, soups, or stir fries for a crunchy bite. All you need is a handful a day to get the benefits.

3. Potatoes – Potassium and magnesium are critical nutrients when it comes to bone health. Potassium neutralises the acids that can leach calcium out of your bones whereas magnesium helps maintain body’s balance of Vitamin D. Potatoes – white as well as sweet have these nutrients to strengthen bones. However, to preserve the nutrients refrain from frying potatoes.

4. Citrus fruits – When it comes to bone health, development of collagen and fibrous tissue is critical. Getting more Vitamin C will help keep your joints healthy and lower the risk of joint injuries.

5. Dark greens – Leafy foods have abundant of calcium and Vitamin K. Cabbage, turnip greens, kale, bok choy, broccoli, asparagus and like will provide you with a good amount of Vitamin K and calcium.

6. Fish – You get a lot of Vitamin D. It also contains omega-3 fatty acids, excellent for joint support and overall cardiovascular health. Salmon in particular might be your best choice for bone health. It has a lot of potassium, but the canned version also offers calcium because small, soft bones are packaged with the meat. Sardines have calcium for the same reason. You probably won’t even notice the fish bones, but your bones will.

7. Molasses – An excellent substitute for refined sugar. Molasses is a natural sweetener loaded with calcium. However, molasses is more acidic than sugar, add ½ teaspoon of baking soda for every cup of molasses, to reduce the acidity. Molasses tastes great with oatmeal, smoothies, and yogurt.

Good eating habits result in stronger bones. Make sure your food has all the essential nutrients that help strengthen your bones.