In addition to physical exercise, the foods you eat daily play a crucial role in your bone strength. Consuming foods rich in protein and calcium can help prevent your bones from becoming brittle. So, what foods are particularly beneficial for supporting bone strength? Check out the following article!

Foods that support bone strength

Bones are the framework of the human body, providing support and enabling movement. To maintain strong bones, it’s essential to consume minerals like calcium and vitamin D, which enhance calcium absorption.

By the age of 30, your bone mass reaches its peak. If you haven't built enough bone mass by this point, you may be at risk for osteoporosis later in life.

To build and maintain strong bones, it is important to include foods rich in calcium and vitamin D in your diet. Here are some recommended foods for promoting bone health:

Milk

Animal milk is one of the richest sources of calcium. You can get calcium from various types of milk, including cow's milk, skim milk, and other low-fat options. When choosing packaged milk, opt for varieties that are high in calcium.

Yogurt

Yogurt is another excellent dairy product that can help meet your calcium needs. Low-fat and fat-free yogurt can provide 30% to 45% of your daily calcium requirements. In addition to calcium, yogurt often contains other nutrients such as vitamin D, magnesium, vitamin B12, riboflavin, and iodine.

Cheese

Cheese is made from milk that is coagulated with acids, enzymes, or bacteria. There are various types of cheese, each with its own unique benefits. Generally, 1/4 cup of cheese contains about 200 to 300 mg of calcium. However, it’s best to consume cheese in moderation, as it can be high in salt and saturated fat, which may increase blood pressure and bad cholesterol levels.

Green vegetables

In addition to dairy products, you can find calcium in various vegetables, particularly green ones. Besides being a good source of calcium, green vegetables also contain vitamin K, which can help reduce the risk of osteoporosis. Some green vegetables to consider include:

• Bok choy
• Spinach
• Chinese cabbage
• Water spinach
• Green radish

Soy products

Soy-based foods like tofu, tempeh, and soy milk are excellent sources of calcium for those who do not consume dairy products. These foods contain calcium and antioxidants that can help prevent bone loss, especially in women during menopause. Edamame is another soy option that provides calcium.

Fish

Certain fish are also good sources of calcium, suitable for both children and adults. Salmon is a highly recommended option. A 3-ounce serving of cooked salmon contains about 13 mg of calcium and 447 IU of vitamin D. Additionally, salmon is rich in omega-3 fatty acids, which promote heart, eye, and bone health.

Nuts and seeds

Nuts and seeds can also contribute to bone health. Almonds and sunflower seeds are excellent sources of calcium. Beyond calcium, nuts and seeds provide other essential nutrients like potassium and magnesium, which are vital for bone formation.

In addition to regular exercise and strength training, enhancing your bone strength is achievable through a diet rich in calcium and vitamin D. If you have concerns about your bones or nutritional needs, consider consulting a doctor or nutritionist. You can also make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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