Orthopaedics

Super Foods for Your Bones

Strong Bones
Strong Bones

Bones remain stronger throughout the adulthood period. However, once a person hits middle age the bones start to become thin and brittle. In women, this phase starts immediately after menopause. However, one of the best ways to have strong bones is by changing your diet. So, eat the right food to give you the maximum peak bone mass. This boosts your bone density at any age. Here are some of the super foods for strong and healthy bones.

 

Milk
Milk

Calcium and strong bones go hand in hand. Adults up to the age of 50 need 1,000 mg of calcium every day. Beginning at the age of 51, women need 1,200 mg every day. Milk is one source that is the power-house of calcium. An 8 ounce cup of milk has 300 mg of calcium.

 

Yogurt and Cheese
Yogurt and Cheese

If you hate drinking milk, then a cup of yogurt can do the magic. One cup of yogurt has the same or more amounts of calcium as an 8 ounce cup of milk. For all the cheese lovers, 1 ounce of Swiss cheese has nearly as much. Even if you suffer from lactose intolerance, hard cheeses and yogurt are low in lactose. You can even try lactose free products or that which has less lactose.

 

Sardines
Sardines

Dairy products and milk are not the only ways to get calcium. You can get it by eating sardines. These are small fishes that have what you need to build your bone mass in your body. You can have three ounces of canned sardines. This delivers a little more calcium that one cup of milk.

 

Greens
Greens

Green leafy vegetables are rich sources of calcium. You can go for dark green leafy vegetables like Chinese cabbage, bok choy, and kale. You can also opt for turnip greens and collard as they also offer lot of calcium.

Start consuming these foods for healthy and strong bones.

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