Strong bones are one of the keys to longevity and a high-quality life as you age. Bone density is easily lost as you grow older, and if you do not employ smart eating and exercising methods to build up strong bones now, you could be at high risk of osteoporosis and even broken bones later in life. Even if strength-building or isometric exercises are not your cup of tea, you can still work on building stronger bones by focusing on the right foods in your diet. Here are a few of the best options.
Dairy may be the first food group that comes to mind when you consider foods high in calcium, which is one of the most important minerals for building bone mass. Milk, yogurt, cheese, and even ice cream all have moderate amounts of calcium in them. However, you need to watch out for dairy products that have high levels of saturated fat, as this can spell trouble for your heart. Instead, opt for low-fat or fat-free versions of these foods.
Surprisingly, some fish also have high levels of calcium. The best options are those that are canned with their bones included, such as sardines and calcium. Once canned, the bones become quite soft, and you may not even notice them if you make a salmon patty recipe or something similar. In addition, these oily fish are also good for your heart and brain health, thanks to their high levels of omega-3 fatty acids.
Fruits and Vegetables
If bone-in canned fish or dairy products are not really your thing or if you are a vegan, there are still plenty of ways that you can get bone-boosting minerals from the fruits and vegetables that you already eat. Dark, leafy greens, such as spinach, kale, collard greens, and swiss chard, are among the best options. Other good fruits and vegetables for you to focus on include okra, sweet potatoes, Bell peppers, broccoli, strawberries, and papaya because these foods have other important bone-boosting minerals, including potassium, magnesium and vitamin C, in them.