Salmon and other types of fatty fish offer many bone boosting nutrients. They contain vitamin D, which assists in calcium absorption, and are high in omega-3 fatty acids, which may also help bones.
Vitamin C and Zinc
Vitamin C is needed to make a protein called collagen and for repairing tendons, ligaments, bones and skin. Citrus fruits are high in vitamin C, but don't overlook other sources of vitamin C such as strawberries, kiwifruit, baked potatoes, broccoli, and bell peppers.
The best choices include plant proteins, such as beans and nuts, as well as fish, skinless poultry and lean cuts of meat. Plant proteins are rich in vitamins, minerals and estrogenlike plant compounds that help preserve bone. Low-fat dairy products, including milk and plain yogurt, are another good source of protein.
So, on that note, which is the best fruit for bones? Oranges, bananas, plantains, prunes, grapefruits, strawberries, papaya, pineapples, and guavas are examples of fruits high in vitamin C. In addition, fruits rich in vitamin K, like figs, blueberries, raspberries, plums, and grapes are healthy for bones.
Potassium-rich foods such as bananas, tomatoes and orange juice could help fight osteoporosis in post-menopausal women by helping to reduce the level of calcium losses, report researchers from the University of California San Francisco (UCSF).
Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health.
Vitamin C. A key player in the production of collagen is essential to bone healing. Good sources of Vitamin C include Lemon, Oranges, Mausami, Papaya, Tomato, Guava, and Raw amla juice to name a few.
Based on these factors, the best milk for osteoporosis is low-fat or skim milk that is fortified with calcium and vitamin D. Other good options include soy milk, almond milk, and other plant-based milks that are fortified with these nutrients.
Plain Yogurt
Regular yogurt delivers almost twice the bone-strengthening mineral calcium. One serving of plain yogurt (3/4 cup) contains 263-275mg of calcium and Greek yogurt contains 180-212mg.
Your body doesn't absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn't be counted as sources of calcium.
Apples can keep your bones strong and healthy because they contain phloridzin, a flavonoid antioxidant found in the peels. Phloridzin is only found in apples, and it is linked to improving bone density as well as reducing bone breakdown in women after menopause.
The in vitro effects of caffeine on cells involved in bone metabolism suggest that caffeine intake may promote osteoporosis, and some but not all clinical studies support a modest adverse caffeine impact.
Tomatoes help maintain strong bones.
They contain beneficial amounts of calcium and Vitamin K, both of which are pivotal in strengthening and performing minor repairs on bones and bone tissue.
Avocados are rich in phosphorous, magnesium and manganese to help maintain bone health and reduce your risk for developing osteoporosis.
One great choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. One cup of cooked turnip greens has about 200 milligrams of calcium (20% of your daily goal). On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.
Protects bones
Vitamin D is essential for calcium absorption and maintains optimum bone health. Eggs therefore play an important role in preventing osteoporosis.
If you already have osteoporosis, keep in mind that vitamin D and calcium alone are not enough to treat the disease. You'll need to take them along with other medications your doctor prescribes.
You can prevent bone loss with regular exercise, such as walking. If you have osteoporosis or fragile bones, regular brisk walking can help to keep your bones strong and reduce the risk of a fracture in the future.