2023-04-20 15:00:00
Posted by Enas Al-Banna
Thursday, April 20, 2023 05:00 PM
Longer maintain bone health Essential to overall health and well-being, a balanced diet that includes foods rich in calcium, vitamin D, magnesium and other bone-supporting nutrients can help prevent bone loss and reduce the risk of osteoporosis.
Here are 7 foods that have been shown to support bone health. onlymyhealth“
Dairy products
Milk, cheese and yogurt are excellent sources of calcium, which is a mineral needed to build and maintain strong bones. According to research, consuming dairy products regularly can reduce the risk of fractures and osteoporosis. However, it is important to choose low-fat options to avoid consuming excess saturated fats..
Green leafy vegetables
Vegetables such as kale, spinach, collard greens, and broccoli are rich in calcium and vitamin C K and magnesium. Vitamin K plays a vital role in bone health, as it helps improve bone density and reduce the risk of fractures. In addition, magnesium helps increase bone density and reduce the risk of osteoporosis..
fatty fish
Fatty fish such as salmon, tuna and sardines are excellent sources of vitamin D, which helps the body absorb calcium and build strong bones, according to research published in the journal Nature. Nutrients It has shown that eating fatty fish regularly can reduce the risk of osteoporosis and fractures.
Nuts and seeds
Almonds, sesame seeds, chia seeds, and other nuts and seeds are rich in calcium, magnesium, and other bone-supporting nutrients. A study finds that eating nuts and seeds regularly can improve bone density and reduce the risk of fractures..
Beans and legumes
Beans and legumes such as chickpeas, lentils, and kidney beans are excellent sources of calcium, magnesium, and other nutrients that support bone health. According to a study, regular consumption of beans and legumes can improve bone density and reduce the risk of fractures.
eggs
Eggs are a good source of vitamin D, which is important for bone health. In addition, eggs are also a good source of protein, which is essential for building and maintaining strong bones..
Fortified foods
Many foods such as orange juice, cereal and tofu are fortified with calcium and vitamin D. Consuming these fortified foods regularly can help ensure that you are getting enough of these nutrients that are important for bone health. Fortifying school meals with vitamin D and calcium improves bone health in children, according to the Journal of the Academy of Nutrition and Dietetics.
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