The health of our bones is the basis 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 advice on which foods should be included in the diet to strengthen bones.
As the world's population ages, falls among the elderly have become a major public health concern, often leading to broken bones and far worse fates. Maintaining strong bones is critical to reducing the risk of fractures, and nutrition plays a key role in achieving this goal. It is here that nutritionists single out the five most useful products for maintaining this strength, writes Fox News.
Two nutrition experts, Antonette Hardy and Dr. Eric Berg, share their thoughts on the best foods to choose to support bone health. Dairy products are highly recommended because of their calcium content, 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 calcium-rich foods are best for bone health.
Dr. Eric Berg, for his part, highlighted the fact that dairy products also contain vitamin K2, which promotes the absorption of calcium into the bones and prevents calcification of the arteries. This makes dairy products such as cheese, milk and yogurt excellent choices for strengthening bones.
Fruits, especially strawberries, are good for bone health due to their high content of vitamin C. Vitamin C helps absorb calcium and is necessary for the production of collagen, the main component of bone tissue. Dr. Berg explained that vitamin C helps prevent bone breakdown, so strawberries and other fruits rich in vitamin C 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 eat dairy. Dr. Berg adds that magnesium is involved in more than 300 biochemical reactions in the body, including those that regulate calcium in the bones. Magnesium is also necessary for the activation of vitamins D and K2, which are crucial for making bones strong.
For people with dairy allergies or those who avoid animal products, tofu is an excellent source of calcium. Hardy recommends tofu because it contains significant amounts of calcium. This makes it a suitable option for meeting the daily calcium requirement recommended for adults.
Broccoli is also a nutrient source that supports the health of our bones. It contains calcium, vitamin C and vitamin K, which are necessary for the growth and repair of bones. Dr. Berg notes that these nutrients help keep them strong, making broccoli a valuable addition to a healthy diet.
In addition to these dietary recommendations, regular physical activity, smoking cessation and excessive alcohol consumption are important for general bone health. It's also important to get enough vitamin D, either through exposure to the sun or supplements, as it helps the body absorb calcium efficiently, experts said.
