Since your bones support your entire body, keeping them healthy should be one of your priorities. So here are some tips and ideas to help you do just that!
To do this, start your day by drinking orange juice that has been fortified with calcium and vitamin D. Follow this vitamin C drink with calcium-fortified cereal and milk. If you like a heavy breakfast, add an omelet made with cheese to further boost your calcium intake.
For lunch, eat baked salmon with its bones to provide you with more vitamin D and calcium. Combine it with sautéed kale since it is another great source of calcium and many other nutrients.
For dinner consider consuming grilled liver for vitamin D and stir-fry vegetables that provide you with all the other nutrients your bones need. For example you can combine collard greens for calcium and vitamin K with tomatoes for potassium and magnesium. Finish your meal with a bowl of fresh fruit salad made from papaya and strawberries since they provide vitamin C which is required to make collagen and maintain healthy bones.
Foods to avoid
In addition to eating foods which strengthen your bones and prevent conditions like osteoporosis, avoid those that weaken them. For example limit your intake of alcohol to two drinks per day since it can lead to bone loss. Combine this with consuming not more than three cups of coffee or tea each day since caffeine reduces the absorption of calcium and can weaken bones. Restrict your intake of soft drinks which contain caffeine, since they have also been shown to contribute to bone loss.
Spinach, rhubarb and beet greens are other seemingly healthy foods that you should avoid if you want to maintain strong bones since they contain oxalates which reduce calcium absorption.
Complete your bone strengthening efforts by doing weight-bearing exercises at least three times a week. Stair climbing, step machines and elliptical training are some great low-impact weight-bearing exercises which can strengthen your bones and reduce your risk of developing osteoporosis.
Written by: Marian Kim, FizzNiche Staff Writer