What you eat has a big effect on your skeleton over the years. We compiled a list of superfoods to help keep your bones strong and healthy.
Prioritize these nutritious foods in your diet as often as possible.
1. Dark leafy greens
Bok choy, Chinese cabbage, kale, collard greens, turnip greens, spinach, broccoli and cabbage are great options here. They will give you lots of calcium and vitamin K.
Full fat or nonfat dairy options will both provide you with high levels of calcium. Some milk is fortified with vitamin K too. So grab a cup of milk or greek yogurt next time you want a snack.
3. Fatty fish
Tuna and salmon are both great sources of omega-3s and vitamin D.
Almonds, cashews, walnuts, peanuts, pecans and macadamia nuts are all good sources of calcium, magnesium and zinc. A lot of nuts can easily be made into nut butter as a good alternative to traditional spreads.
5. Milk alternatives derived from plants
Great options here include soy milk, almond milk and coconut milk.
Chia seeds, flaxseeds, pumpkin seeds and sesame seeds
8. Fortified food and drinks
Many cereals and orange juices are fortified with calcium which is a great way to sneak extra into your daily diet.
Grapefruit and dried prunes are both good sources of calcium, vitamin C, magnesium and potassium. Figs are another great option although they technically are not a fruit.
10. Other foods
Sweet potato, Tofu and Molasses are a few more great bone healthy options.
Incorporating these superfoods into your daily diet is a great way to keep your bones strong and healthy.
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