The best foods for healthy bones – saga

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A healthy, balanced diet with skeleton-friendly minerals, vitamins and antioxidants is essential for strong, dense bones. 200g protein diet Find out what you need to eat.

“Nutrition plays a key role in maintaining bone health,” says dietitian Claudia Ehrlicher. Weight loss lunch ideas for school Along with regular exercise, eating the right foods can help strengthen the bones and reduce inflammation, lowering the risk and easing the symptoms of conditions such as osteoporosis and osteoarthritis.

We all know calcium is the number one nutrient for bone health. Cinnamon and weight loss dr oz But vitamin D, magnesium and a whole host of other minerals, vitamins and antioxidants are also crucial. Weight loss ideas Filling your diet with foods that are rich in these nutrients is the way forward, so without further ado, here are the key bone-boosting superstars to stock up on.

Spot these sneaky symptoms of bone issues Low-fat dairy products

Unless you’re lactose intolerant or you follow a vegan diet, you may want to think about increasing your intake of dairy products to maintain optimum bone health. Paleo banana bread muffins “Milk, cheese and yogurt are the main providers of calcium in our diets, which is vital for strong bones,” says dietitian Helen Bond.

Adults require around 700mg of calcium a day. Weight loss journey quotes Luckily, this is easily obtainable from diet alone. Exercise dance music Stick to skimmed or semi-skimmed milk, low-fat cheese and low-fat sugar-free bio yoghurt if you can and aim for three portions a day – one portion equals a glass of milk, a small piece of cheese or a mini tub of yoghurt.

If you’re following a dairy-free diet, you can get all the calcium you need from an adequate intake of leafy green vegetables, beans, nuts, fortified soya products and fortified bread or cereal.

Among the leafy greens, broccoli is particularly bone-friendly. Paleo diet youtube While nowhere near as calcium-rich as dairy products, broccoli is a fairly decent source – a generous portion provides around a seventh of the recommended daily intake (RDI). How much should i run to lose weight Broccoli is also a good source of vitamin K and sulforaphane, which help maintain the density of the bones.

Find all our delicious broccoli recipes in one place Sardines

Vitamin D is an essential nutrient for bone health because it helps the body absorb calcium. Exercise motivational quotes posters Many people in the UK are deficient in the so-called sunshine vitamin and as a result, the NHS recommends adults take a daily supplement of 10 micrograms (mcg) to top up flagging levels – as always, be sure to double-check with your GP before taking any supplement.

You can also boost your vitamin D levels by eating eggs, red meat, vitamin D mushrooms and oily fish such as sardines. Lose water weight quickly Sardines are especially beneficial. Best diet for pcos On top of vitamin D, they’re a rich source of calcium – sardines are eaten with the bones, after all – as well as bone-boosting minerals like phosphorus and zinc, and omega-3 fatty acids that help dampen down joint inflammation.

Like vitamin D, magnesium helps the body absorb calcium. I need to lose weight in 3 days Experts estimate up to 15% of people in the UK lack sufficient levels of magnesium in their diet, so it’s important you get an adequate intake if you’re keen to maintain robust bone health.

Along with fish, dark leafy greens, seeds and wholegrains, almonds are an excellent source of magnesium – a handful of these moreish nuts provides around half the RDI of the mineral, plus they contain calcium and phosphorus. Paleo diet lose weight Almonds are a decent source of boron, too, a mineral that promotes bone density.

Several studies have linked an adequate intake of carotenoid antioxidants such as lycopene with good bone health. Liquid diet for weight loss menu This potent antioxidant appears to have a protective effect on the bones, helping to prevent loss of density.

Excellent sources of lycopene include tomatoes, watermelons and red peppers. Diet plan to lose weight fast in hindi Red peppers may have the edge however in terms of bone health. Healthy diets for weight loss fast In addition to lycopene, they’re jam-packed with vitamin C, which is essential for preserving bone density and according to research, may help prevent bone loss in older men.

The opinions expressed are those of the author and are not held by Saga unless specifically stated.

The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. 10 exercises You should not rely on this information to make (or refrain from making) any decisions. Exercise equipment stores Always obtain independent, professional advice for your own particular situation.

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