While many of us will enjoy the delicious foods of the holiday season, don't forget some great, functional foods for your bones. Most know that milk and dairy products are great for bone health. But there are other foods that nourish and protect your bones too, such as certain fishes and dark leafy green vegetables.
Fish such as salmon, sardines and whitebait are a good choice. While fresh fish is always an excellent option, the canned variety of these fishes is also highly beneficial.
For dark greens, leafy types such as kale, spinach, and turnip pack a powerful punch of calcium, and vitamins A and K too. Broccoli is also a great go-to food for your bones. When preparing these vegetables, eating them raw, maybe in a salad, or lightly steamed is your best bet for absorbing the most nutrients.
Other calcium-rich foods that encourage strong bones include yogurt, cheese, nuts and dried fruits such as figs and apricots. Fortified cereals and other whole grains are also smart choices.
A healthy mix of these foods should be part of your regular diet to maintain optimal bone health:
Fish such as salmon, sardines and whitebait are a good choice. While fresh fish is always an excellent option, the canned variety of these fishes is also highly beneficial.
For dark greens, leafy types such as kale, spinach, and turnip pack a powerful punch of calcium, and vitamins A and K too. Broccoli is also a great go-to food for your bones. When preparing these vegetables, eating them raw, maybe in a salad, or lightly steamed is your best bet for absorbing the most nutrients.
Other calcium-rich foods that encourage strong bones include yogurt, cheese, nuts and dried fruits such as figs and apricots. Fortified cereals and other whole grains are also smart choices.
A healthy mix of these foods should be part of your regular diet to maintain optimal bone health:
- Cereal, calcium-fortified
- Soy milk, calcium-fortified
- Dairy milk (nonfat, 2%, whole or lactose-reduced)
- Swiss cheese
- Cheddar cheese
- Yogurt
- Orange juice, calcium-fortified
- Canned sardines
- Canned salmon
- Kale
- Spinach
- Turnip greens
- Broccoli
- Dried beans
In addition to a proper diet, orthopedists recommend taking calcium supplements, around 1,000 mg daily, and vitamin D supplements, around 1,000 to 2,000 IU daily.
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