Your bones do more than support your body. They protect important organs, help you move and provide a place where blood cells are produced. As people grow older, bone density can gradually decrease. This may increase the risk of fractures, especially when combined with poor nutrition and inactivity.
Although no single food can guarantee strong bones, certain foods provide nutrients needed for bone health.
Here are seven useful choices.
1. Milk
Milk provides calcium and is often fortified with vitamin D. Calcium helps maintain bone structure, while vitamin D helps the body absorb calcium.
2. Sardines
Sardines eaten with their soft bones provide calcium. They also contain protein and other nutrients that support general health.
3. Leafy green vegetables
Vegetables such as ugu, kale and other dark leafy greens provide vitamin K, magnesium and other nutrients involved in bone health.
4. Eggs
Egg yolks contain vitamin D, although the amount is relatively modest. Eggs also provide protein, which is important for maintaining muscle and bone.
5. Beans
Beans provide plant protein, magnesium and other minerals. Magnesium contributes to normal bone structure.
6. Almonds
Almonds contain magnesium, protein and some calcium. They can be included as part of a balanced diet, although portion sizes matter because nuts are energy-dense.
7. Fish
Fatty fish such as salmon and mackerel provide vitamin D. Some fish also provide omega-3 fatty acids and high-quality protein.
Other habits matter too
Regular weight-bearing activities such as walking, dancing and climbing stairs can help maintain bone strength. Strength training also supports muscles that protect and stabilise the body.
Avoid smoking and excessive alcohol consumption. People at increased risk of osteoporosis should discuss bone-health assessment with a healthcare professional.
Eating well throughout life, staying active and getting appropriate medical advice can all contribute to healthier bones as you age.
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