At the middle age, our bones begin to thin out. The process of osteomalacia takes place in women, especially those in menopause faster than that in men. To keep your bones strong, you can apply a healthy diet. Below is the list of 10 foods that can give you the maximum peak bone mass and boost your bone density at any age.
Milk
Milk is the pop star of calcium, the cornerstone of strong bones. A single 8-ounce cup of milk can provide 300 milligrams of calcium. Those at age 50 need 1,000 milligrams per day. Beginning at age 51, women need 1,200 milligrams every day, and when men hit 71, they need to hit that mark, too.
Yogurt
Yogurt and Swiss cheese are rich of calcium. A cup of yogurt contains at least the same amount of calcium as an 8-ounce cup of milk. And one ounce of Swiss cheese has nearly as much. If you’re lactose intolerant, you can eat lactose-reduced or lactose-free dairy products that remain the amount of calcium.
Sardines
All those little fish bones are good for building bone mass. 3 ounces of canned sardines provides a little more calcium than a cup of milk.
Greens
Greens such as bok choy (seen above), Chinese cabbage, collard, turnip and kale are plentiful of calcium. One cup of chopped, cooked turnip greens has about 200 milligrams of calcium. You can also try fortified foods that do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. Fortified orange juice has up to 240 milligrams of calcium, and fortified cereals deliver up to 1,000 milligrams per cup.
Supplements
Supplements can easily boost your calcium intake but if you get enough calcium from foods, taking supplements is unnecessary. Getting too much can lead to kidney stones. You should take more than 500 milligrams at one time.
Soy
Soy foods like tofu are rich of not only calcium but also plant-based chemicals called isoflavones that strengthen bone density as well. Isoflavones appear to have an estrogen-like effect on the body, which is useful in warding off bone disease in postmenopausal women.
Nuts and seeds
Nuts and seeds contain nutrients that play a supportive role in building strong bones. Almonds, pistachios, and sunflower seeds are all high in calcium. Walnuts and flaxseeds are high in omega-3 fatty acids. And peanuts and almonds supply potassium, which protects against the loss of calcium in urine.
Salmon
Salmon and other types of fatty fish contain calcium as well as vitamin D, which assists in calcium absorption. In addition, they are also high in omega-3 fatty acids that may reduce bone loss in elderly women and may prevent osteoporosis.
Nuts and seeds
Nuts and seeds contain nutrients that play a supportive role in building strong bones. Almonds, pistachios, and sunflower seeds are all high in calcium. Walnuts and flaxseeds are high in omega-3 fatty acids. And peanuts and almonds supply potassium, which protects against the loss of calcium in urine.
Salt
Eating much of salt is not good for your health in general and for your bones in particular. The more salt you eat, the more calcium gets carried away by urine. Having a low-salt diet can help you keep more calcium to strengthen your bones.
Read more: health32.com
