When you’re younger, your body builds new bone faster than it breaks down old bone, which increases bone mass. But as you get older, Bone mass is lost faster than it was madewhich may lead to weak bones. Age is not the only factor. Gender, race, family history, and body size also influence bone health. The good news is that while you can’t completely prevent a certain degree of bone loss over time, there are ways to strengthen your bones and slow bone aging.
What you eat and drink can be a major factor in bone health, including incorporating more Beneficial minerals for bones in your diet. And it’s not just about what you eat – it’s also what you drink. we talked with Brittany DunnMS, RDN, CDour member medical expert councilLearn more about Drinking habits that can help keep your bones healthy and prevent aging.
According to Dunn (and frankly your mother), drinking milk It is one good way to provide important nutrients for your bones.
“Fortified milk and milk alternatives contain vitamin D, calcium, and protein to support bone health,” Dunn says.
fortified milk It is cow’s milk that contains additional vitamins and minerals that are not naturally found in large amounts in regular milk. If you are lactose intolerant or do not like cow’s milk, you can find milk alternatives that also contain additional vitamins. These options include plant-based milks such as soybeans, Felt tiredrice, Coconutcashews and almonds.
How do you know that your milk is fortified? You should be able to distinguish it from the label. And for those who don’t like any of these milk options, Dunn recommends kefirDrinkable yogurt full of probiotics.
If you don’t like “straight” milk, don’t worry, there are other ways to mix it into your diet. Dan points out that adding some type of dairy product to smoothie A great way to help bones stay healthy.
According to the magazine Today’s NutritionProtein makes up about 50 percent of bone volume and about a third of bone mass. And since dietary protein is a key nutrient for bone health, it may be able to help prevent osteoporosis.
If dairy is completely off-limits to you, fortunately, there are other ways to get your calcium intake.
“spinach and others green leafy vegetables A good source of calcium,” says Dan, adding that spinach is a particularly good green leaf to add to your smoothie, because you may not taste it just by mixing it with other ingredients, but you’ll reap the nutritional benefits.
However, she warns that spinach is high in oxalate – a natural compound that binds to calcium, which can lead to the formation of kidney stones.
As an alternative to spinach, there is another type of great green leaf that you should add to your diet cabbage. It is recommended that most people consume 2,500 mg of calcium per day. Contains ½ cup (100 mg) of turnip 254 mg Calciumor 10 percent of your daily intake, making it another excellent source of calcium, which is also environmentally friendly.
According to Dunn, fruits act as wonderful digestive neutralizers that support balanced pH levels which in turn help maintain calcium levels.
One fruit that is particularly beneficial for improving bone health is peach. According to a study published by The Integrative Physiology and Biomedical Program and the Departments of Nutrition and Kinesiology at Penn StateEating approximately 6 to 12 prunes daily may help reduce inflammatory disorders that may contribute to bone loss in postmenopausal women. If the thought of a plum makes you shiver, try drinking Fortified orange juiceWhich provides 350 mg of calcium, or roughly 25% of your daily value. As a bonus, it’s packed with vitamin C, and another important nutrients To maintain bone health. You’ll get 100% of your recommended daily intake in just one meal, which is a win-win situation. And again, you can combine the fruit together in a smoothie to maximize the benefits of each ingredient. You won’t even taste a plum!
Kayla Garitano is a writer on the dining team, Not That! She graduated from Hofstra University, majoring in journalism and majoring in marketing and creative writing. Read more