How important are healthy bones to you? Did you know that osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds in the world? The International Osteoporosis Foundation also states that globally, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50.

Your bones are critical to your physical structure and general wellbeing and the food you eat can help promote or deteriorate your bones. Learning about foods that are rich in calcium, vitamin D and other nutrients important for your bone health and overall health will help you make healthier food choices daily. Considering the effect of Osteomalacia which is the softening of the bones, due to deficiency of vitamin D or calcium and osteoporosis where the bones becomes weak and brittle and turns into powder, it’s important we know foods to eat to keep our bones healthy.

1. Milk

Low fat milk or calcium fortified milk is the best milk to take as it contains magnesium, vitamin D and phosphorus which support calcium absorption. One cup of milk contains approximately 300 milligrams of calcium. That’s the reason milk is regarded as the poster child of calcium. Can’t get three glasses a day? Try blending milk into a smoothie or sauce.


2. Yogurt

Yogurt is fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium.  It’s advisable to choose plain yogurt over Greek yogurt because of the higher calcium content. Regular yogurt delivers almost twice the bone-strengthening mineral, calcium.


3. Salmon

Salmon is a fatty fish and a good source of vitamin D, which increases calcium absorption and the amount of calcium deposited into our bones. It  is also known for having plenty of heart-healthy omega-3 fatty acids. It is one of the few foods that naturally contain vitamin D.


4. Collard Greens

Cooking collard greens increases the amount of calcium available. A perfect example is Spinach. These greens also contain vitamin C and vitamin K, which are helpful in maintaining strong bones. A cup of cooked collard green contain approximately 330 milligrams of calcium.


5. Prunes

A recent study has shown that regular consumption of prunes aids in bone health and decreases the risk of osteoporosis. Prunes contain phenolic compounds that signal cells to increase formation of bone and also a good source of vitamin D.



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