Which Foods Keep Your Bones Strong?

It is normal for our bones to remain strong throughout our young adulthood. After we cross our 30s, the gradual process of bone depletion begins. In women, this process accelerates after menopause. However, this process is not inevitable. By making simple changes to your diet, you can slow down this process significantly. Remember to eat food which maximizes your bone strength and bone density.

Which foods to eat?

1. Calcium is vital for strong bones. Adults up to age 50 need 1,000 milligrams of calcium per day. After 51, women need 1,200 milligrams every day. A single cup of milk delivers 300mg of calcium to your body.

2. A cup of yogurt has as much calcium as a cup of milk. If you're lactose intolerant, you can still safely eat yogurt without any problem.

3. Another excellent source of calcium is sardines. The fish bones of sardines have what you need to build bone density in your own body. Eating sardines will give your body as much calcium as a cup of milk.

4. Dark leafy greens such as bok choy, cabbage, and kale are rich in calcium.

5. Just one cup of chopped turnip greens has about 200mg of calcium.

6. Fortified foods like breakfast cereal are enhanced with varying amounts of calcium. Fortified orange juice has the same calcium content as milk, while fortified cereals deliver up to 1,000 milligrams per cup.

7. Half a cup of soy beans contain over 400 milligrams of calcium. Soy milk is usually fortified with 300 milligrams of calcium per cup. New research suggests the chemicals called isoflavones present in soy beans help to strengthen bones.

8. Salmon and other types of fatty fish are rich in bone-boosting minerals. They contain vitamin D, which aids in calcium absorption in the body. They're also high in omega-3 fatty acids, which may also help bones.

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