As we grow older, our bones tend to lose mass and density. While this is a natural and normal process, having a healthy diet can slow it down. Eating foods rich in specific vitamins and minerals can strengthen your bones and lower the risk of breakage.
Let’s look at foods that are beneficial for bone health:
Salmon
Salmon contains protein that supports the production of bone tissue. Moreover, it has vitamin D, which our body uses to extract calcium from food. It also contains healthy fatty acids that can be connected to strong bones.
Kale
One cup of this vegetable contains around 15% of the recommended daily calcium intake, a mineral essential for bone health. Plus, kale also contains vitamin K and potassium, which can improve bone density.
Beans
Beans contain calcium and magnesium, both of which promote bone health and contribute to higher density.
Tofu
Tofu is an excellent source of protein. What’s more, a study showed soy products such as tofu significantly reduce the risk of osteoporotic fractures in women.
Bell Peppers
Bell peppers are rich in vitamin C. This antioxidant keeps our cells healthy and protects them from free radicals.
Pumpkin Seeds
Pumpkin seeds are packed with vitamins and minerals that can drastically improve bone health. You can add them to your salads or use them as snacks between meals.
Eggs
Eggs are an incredible source of vitamin D, without which we can’t absorb calcium. Additionally, the yolk contains vitamin K2 that helps deliver calcium to your bones.
Keep Your Bones Healthy
Maintaining excellent bone health becomes harder as we age. A healthy diet is essential for maintaining good bone density and preventing breakage. Choose foods rich in calcium, vitamins C and D, magnesium, and other minerals that contribute to your overall health.
