Our bone health is the foundation for an active and long life. Strong bones not only provide stability and mobility, but also reduce the risk of fractures and other serious injuries in old age. Nutritionists share tips on which foods to include in your diet to strengthen your bones.
As the world's population ages, falls among older adults have become a major public health concern, often leading to bone fractures and much worse. Maintaining strong bones is crucial to reducing the risk of fractures, and nutrition plays a key role in achieving this goal. Here, nutritionists highlight the five most beneficial foods for maintaining that strength, writes Fox News.
Two nutrition experts, Antonette Hardy and Dr. Eric Berg, share their thoughts on which foods are best for supporting bone health. Dairy products are highly recommended because they contain calcium, which is essential for building and maintaining strong bones and teeth. Antonette Hardy, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center, emphasizes that foods rich in calcium are best for bone health.
Dr. Eric Berg, for his part, highlighted the fact that dairy products also contain vitamin K2, which helps calcium enter the bones and prevents calcification of the arteries. This makes dairy products such as cheese, milk, and yogurt an excellent choice for strengthening bones.
Fruits, especially strawberries, are good for bone health because they are high in vitamin C. Vitamin C helps calcium absorption and is needed for the production of collagen, a major component of bone tissue. Dr. Berg explained that vitamin C helps prevent bone breakdown, so strawberries and other fruits rich in it are essential for maintaining bone integrity.
Nuts, especially almonds and cashews, are a non-animal source of calcium and magnesium, which are important for bone health. Hardy notes that nuts are a good alternative for those who don't consume dairy products. Dr. Berg adds that magnesium is involved in more than 300 biochemical reactions in the body, including those that regulate calcium in bones. Magnesium is also needed to activate vitamins D and K2, which are crucial for giving bones strength.
For people with dairy allergies or those avoiding animal products, tofu is a great source of calcium. Hardy recommends tofu because it contains a significant amount of calcium, making it a good option for meeting the daily calcium requirement recommended for adults.
Broccoli is also a great source of nutrients that support bone health. It contains calcium, vitamin C, and vitamin K, which are essential for bone growth and repair. Dr. Berg notes that these nutrients help maintain bone strength, making broccoli a valuable addition to a healthy diet.
In addition to these dietary recommendations, regular physical activity, quitting smoking and excessive alcohol consumption are important for overall bone health. It is also very important to ensure adequate levels of vitamin D, either through sunlight exposure or through supplements, as it helps the body absorb calcium effectively, experts reminded.
