What to Eat For Healthy Bones

By : | | On : July 26, 2012 | Category : Uncategorized

Osteoporosis usually occurs after menopause, but sometimes this phenomenon occurs sooner. 
Milk is one of the best defenses that helps increase bone density for all ages .  Calcium is the cornerstone for strong bones. Those aged under 50 need 1,000 mg a day and those over age 50 should get 1.200mg/day. Milk is the “star” of the calcium-rich foods. A 250ml glass of milk, whether skim milk, low fat or full cream contains 300mg of calcium.


If you do not like drinking milk, a small cup of yogurt contains calcium equivalent to a 250ml glass of milk. Swiss cheese also contains the equivalent amount of calcium . Even for a person with lactose intolerance, there are plenty of dairy products that have low levels of lactose or no lactose at all. The separation of lactose from milk and dairy products do not affect the amount of calcium in milk. 



Milk and milk products are not the only source of calcium. Sardines are also an excellent source of calcium. 60g of sardines every day will provide calcium equivalent to a 200ml glass of milk.

Improvement chip You may be surprised to know that a lot of calcium are in these vegetables. Half cup of vegetable chips will provide an amount of calcium equivalent to 250ml of milk. A glass of red beet leaves contain 200mg of calcium. Spinach and broccoli also contain calcium but one will need to eat a lot. A soy cup of tofu contains 258mg of calcium. Research shows that chemicals found in plants known as isoflavones work to strengthen bone density. Isoflavones are found in foods containing soy such as tofu and it acts like estrogen. This is why soy food is becoming close to old pre-menopausal women. 

Salmon Salmon and other oily fish has a collection of nutrients to help strengthen bones. They contain lots of vitamin D which helps absorb calcium. They are also rich in omega-3 fatty acids. Fish oil may also reduce bone loss in older women and help prevent osteoporosis. 

Nuts The nuts and grains enhances bone health. Almonds and sunflower seeds are also rich in calcium. Walnuts and flaxseed are rich in omega-3 fatty acids. Almonds are rich in potassium, which helps calcium not to be discarded in the urine. The nuts are also rich in protein and other nutrients that may be encouraged to build strong bones.

 Limit salt Salt is the main culprit to take away the body’s calcium. The more salt you eat, the more calcium is excreted rapidly through the urine. Reducing salt in the diet helps retain calcium to ensure healthier bones.

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