Women are more prone to bone weaknesses than men – particularly after menopause. Osteoporosis is common among women over 50. So it’s best to build up bone strength and keep your bones healthy while you’re younger, and keep building them up as you age. And how to do it is to eat foods that contain the nutrients you need for strong bones, like these:
1 Milk
We all know that calcium is the cornerstone of healthy bones, and milk is undoubtedly the best source of calcium. Adults need up to 1,000mg of calcium a day, whereas women up to age 51 need 1,200mg of calcium daily. A single 8-ounce cup of low fat, skim, or whole milk will help you get 300mg of calcium. Milk also contains other nutrients required for healthy bones – the list includes riboflavin, magnesium, potassium, phosphorus, and vitamins B12 and D.
Frequently asked questions
2 Sardines
If you don't like or can’t (lactose-intolerant) drink milk, be sure to eat sardines because they have as much calcium as milk and many other dairy products. They are also a rich source of phosphorus, vitamin B12, and omega3 fatty acids. Quite interestingly, only 3-ounce of canned sardines will deliver more calcium than a cup of milk.
3 Cheese
Cheese has everything you need for stronger bones – the list includes potassium, calcium, riboflavin, magnesium, protein, phosphorus, and vitamins A, D, and B12. Be sure to eat a small amount of cheese regularly to have healthy bones. With so many varieties, there’s bound to be one you love.
4 Salmon
There’s calcium and an array of bone-boosting nutrients in salmon. It contains vitamin D, which accelerates the absorption of calcium. It is also rich in protein and omega3 fatty acids, which improve bone density and prevent osteoporosis.
5 Yogurt
Eat yogurt regularly to keep your bones strong and healthy. It strengthens your bones because it contains riboflavin, phosphorous, protein, potassium, calcium and vitamins D, A, and B12. Best eat regular low fat yogurt as it generally contains twice to three times the amount of calcium and vitamin D than Greek yogurt.
6 Oatmeal
Even the busiest person can cook oatmeal for breakfast in no time, and that makes it a popular choice. It is in the list of superfoods for bones because of several bone-enhancing nutrients such as phosphorous, potassium, calcium, and magnesium.
7 White Beans
White beans contain protein, fiber, potassium, calcium, magnesium, and phosphorous. Add them in baked veggie dishes or enjoy in salads or soups for stronger bones.
8 Collard Greens
Collard greens have antioxidant and antibacterial properties, and contain omega3s, vitamin K, and magnesium as well. A cup of cooked collard greens will help fulfill 1/4th of your daily requirement of calcium. Add it to salad or soup or steam it with garlic and onions for amazing taste and bone-boosting nutrients.
9 Tofu
It's a type of soy food and is rich in calcium and isoflavones, which are plant-based chemicals essential for healthy bones. One-half cup of tofu is enough to meet 20% of your recommended daily intake of calcium. Be sure to check for non-GMO soy if that is of concern to you.
10 Sesame Seeds
Sesame seeds are loaded with phosphorous, calcium, magnesium, and vitamins D and K. A 1/4 cup of sesame seeds in roasted form will work wonders for your bones. Is taste of seeds a problem for you? Try sesame butter for equal effects.
11 Nuts
Make sure your diet includes nuts such as almonds, walnuts, pistachios and peanuts (technically a legume), because they have loads of calcium with omega3s that strengthen your bones. They’re also full of other nutrients good for your health.
12 Spinach
You can enjoy spinach boiled or raw to get vitamin K that is required for calcium retention in your bones. It also contains magnesium, iron, magnesium, fiber, and vitamins A and C, all of which will help strengthen your bones.
13 Figs
Figs are also one of the good foods for bones because they contain calcium (I wonder if Fig Newtons count - I love those.) High-salt diets may lead to urinary calcium loss, but eating figs will help prevent it because they contain magnesium, potassium, vitamin K, and phosphorus.
As a woman it’s important to look after your bones. If you are lactose intolerant it is especially important to ensure you are getting enough calcium through sources other than milk. Are you looking after the health of your bones?
