Bone depletion is a very real issue faced by all of us as we age. The health of our bones should be of utmost importance. Not only do our bones act as a supporting structure, but they also protect our essential organs from injury. Our bones also store minerals such as calcium and phosphorous, which keep our bones healthy and strong. Healthy bones will also facilitate the release of these minerals into our bodies when needed.
Age-related conditions such as osteoporosis can result in weak or brittle bones and they can be permanently damaged after an accident. Furthermore, the leading cause of disabilities among the elderly is falling. Thus, we should place a heavier emphasis on taking care of our bones.
One simple method of maintaining healthy bones as we age would be consuming superfoods known to be packed with vitamins and nutrients essential in improving our bone health. These nutrients include calcium, vitamin D, vitamin K, potassium, and magnesium.
Yogurt
Low-fat yogurt is an excellent source of both calcium and vitamin D, essential in improving our bone health. It is common knowledge that milk-based foods are high in calcium, but studies have shown that consuming fermented milk products like yogurt also results in bone growth and reduced bone loss, hence lowering our risk of getting broken bones.
Yogurt also contains live lactic acid bacteria, which modifies the gut microbiota and increases intestinal calcium absorption, hence resulting in the growth of stronger bones. Yogurt certainly is an accessible, delicious, and healthy snack that we should add to our diet!
Vegetables
While most people associate dairy products with healthier bones, dark, leafy greens also play an important role in our bone health. They are a good source of calcium and vitamin K. Studies have shown that vitamin K plays a key role in bone development by regulating the formation of osteocalcin, a protein that assists in the formation of cells in our bones. Higher concentrations of this nutrient are found in the darker green vegetables. The best varieties are spinach, broccoli, bok choy, kale, and collard greens, making vegetables a healthy addition to our diets.
Peanuts
This popular legume is rich in protein and magnesium, helping to ensure stronger bone mass and playing a key role in protecting us against bone demineralization. Peanuts also provide calcium and other minerals like potassium which assist in bone development.
Alternatives to peanuts include other members of the nut family such as hazelnuts, cashews, and almonds. They are an easy addition to our diets.
Improve your Bone Health Today!
Research has proved that having a balanced diet consisting of the nutrients and vitamins mentioned above will help to improve bone mass and strength. Maintaining our bone health by eating right will go a long way in protecting this key component of our body. You should also consider visiting an orthopedic specialist regularly for a checkup on your bones and joints. You are what you eat; make the appropriate changes to your diet now!
