Foods to Strengthen Bones

Foods to Strengthen Bones

Bones need to be strong to withstand the rigors of life. Many people understand that you should eat foods that are high in calcium to build such strong bones. However, while a diet rich in calcium is essential, it is not the only factor. Other foods can be combined safely with prescriptions, such as Evenity, to lessen the symptoms of arthritis and osteoporosis. Here are some other foods that are good for your bones:

1. Dried figs
Figs have a high calcium content and are also packed full of vitamins, minerals, and plenty of phytochemicals. They’re also high in carbohydrates, which your body needs to help absorb calcium, and they have less fat than other dried fruits. Dried figs are often eaten after meals to aid in digestion and can be eaten as a snack or added to recipes for other dishes

2. Plain yogurt
Packed with healthy fat, vitamin D, and calcium, yogurt has all the benefits of milk with a lower risk of digestive issues. Moreover, the probiotic bacteria in yogurt helps your body to absorb calcium. Yogurt also contains protein, which the body needs to maintain healthy bones. Yogurt comes in various flavors and it can be eaten by itself or added to other fruits and grains as a delicious breakfast, snack, or dessert.

3. Flaxseed
Flaxseed is one of the most easily digestible plant-based sources of calcium. It also contains several other minerals and phytochemicals that help keep you healthy. Flaxseed can be purchased in many common stores, and it can be added to yogurt, salad, breakfast cereal, and sandwiches. It is also commonly used to make homemade bread and baked goods. 

4. Dark greens or spinach
Many people know that the vitamins and minerals in spinach are good for their bones, but they don’t know that this leafy green is also high in calcium. In addition to helping the body to  absorb calcium and retain it in your bones, spinach reduces the chance of osteoporosis by slowing down bone loss.

5. Fish oils
Fish oils are a great source of vitamin D, which is often lacking in the diet because most people do not regularly eat oily fish. Vitamin D deficiency is linked to bone loss and can cause several other health issues. Since most people struggle to incorporate enough fatty fish into their diet, daily fish oil supplements are a great tool for ensuring that the body is getting enough vitamin D to maintain strong bones. 

6. Brazil nuts
Brazil nuts have high levels of selenium, which is an essential nutrient that the body needs in order to produce and maintain healthy bones. This mineral helps prevent osteoporosis, promotes bone growth, and aids in preventing arthritis. These nuts also contain many micronutrients that can help your body stay healthy, such as vitamin E and zinc.

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