Eggs. Egg yolks are high in vitamin D, better known as the “sunshine” vitamin. This nutrient is essential to your bone health because it affects how much calcium you're able to absorb by stimulating the production of a calcium-binding protein.
Oatmeal Breakfast Bowls
However, it's easily fortified with high-calcium ingredients such as milk and fruits. For a bone-healthy breakfast, use steel-cut oats as the base of your breakfast bowl, add a layer of Greek yogurt for some creamy goodness, and pair oats with fresh fruits.
Do you know that eggs play a role in bone health? Most people make the connection between dairy products, calcium and bone health, but many don't know that eggs play a role, too! Eggs are one of the few foods that contain vitamin D, which is a vital partner to calcium when building healthy bones.
Good-for-Your-Bones Foods
Calcium. Some dairy products are fortified with Vitamin D. Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.
The combination of minerals within oats makes them great for promoting bone mineral density. Oats are high in calcium, copper, zinc and magnesium – all things that are found within your bones and are essential for keeping them strong and healthy.
Almond milk
Because it is usually fortified with calcium, almond milk often has more than regular milk (1 cup = 450 milligrams, versus 311 milligrams for cow's milk). Recommended daily intake for calcium is 1,000 milligrams for men and women ages 19-50, and increases to 1,200 milligrams for women ages 51-70.
Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient. Raisins and orange juice are also good options, but be aware of the possible added sugars in these foods.
Like pumpernickel, rye bread is rich in lignans, plant compounds linked with a wide range of health benefits, including a reduced risk of heart disease, menopausal symptoms, osteoporosis and breast cancer.
Beverage options that are better choices include calcium and vitamin D-fortified juices, plain or chocolate milk, or flavored waters.
Greek yogurt provides a significant amount of calcium, which is important for healthy bones. Calcium is the most common mineral in your body and most of it is in your skeleton. Getting enough calcium helps prevent osteoporosis by keeping your bones denser and less prone to breaking.
Building strong bones is a great way to aid in osteoporosis prevention and dairy products are a great way to do that. Foods like cheese, yogurt, and milk all contain the calcium and vitamin D you need to build stronger bones.
Exercises to avoid include touching your toes or doing sit-ups. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.
Bananas are known for being high in potassium, which is said to help reduce muscle cramps. But it also plays a role in bone health. Too little potassium can reduce calcium in the bones. Adequate amounts of potassium, however, can help protect bones from calcium loss and can also help boost bone mineral density.
In addition to managing your osteoporosis, it's important to avoid activities that may cause a fracture. Such activities include movements that involve twisting your spine, like swinging a golf club, or bending forward from the waist, like sit ups and toe touches.
Wheat also contains phytates, which can further reduce the absorption of calcium. If you're concerned about osteoporosis, it's best to limit your wheat intake. So stay away from bread, pasta, and other wheat or gluten products.
Salmon and tuna are particularly high in vitamin D, which helps the body process calcium. Skinless chicken and other lean meats also provide a healthy dose of protein to support bone density and tissue growth.
Pasta is rich in amino acids and proteins. Proteins help to maintain the bone health. Intake of pasta can also help to prevent bone related pain.
This spud's for you.
Potassium neutralizes acid in your body that can leach calcium out of your bones. One delicious way to get some of both of those nutrients is by eating a baked medium-size sweet potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.
Beginning in childhood and into old age, a diet low in calcium and vitamin D can increase your risk for osteoporosis and fractures. Excessive dieting or poor protein intake may increase your risk for bone loss and osteoporosis.
Food sources rich in calcium, including kale and broccoli. Calcium-fortified foods, such as juices, cereals and tofu products.
Phytates found in whole-grains, legumes (dried beans), nuts and soy products bind the calcium of other foods eaten when they are eaten at the same time.
Whether you have osteoporosis or at a higher risk for the condition, be sure to add chicken to your diet! Not only does it support healthy bones, but healthy bodies in general! Chicken is also low in fat and calories, and it's extremely versatile.