As we age, our bones become brittle and prone to breakage because they tend to lose density. This is due to the lack of sufficient amounts of calcium in our diet which is the primary source of support for our bone health. Unfortunately, most of our diets are not considered healthy because we are already accustomed to the convenience of eating processed foods that will only take a few minutes to prepare. But your future will look pretty bleak if you don’t start making changes to your diet to support your bones as you age.
Fortunately, strong bones can be maintained as we age and one way to make sure of this is to add these foods to your diet.
- Milk. When it comes to getting calcium into our body, milk is definitely one of the best sources to date. A cup of milk already contains up to 30% of the recommended dietary allowance. What’s more, most of the milk products that are being sold today also contain vitamin D adding a huge boost to your overall health.
- Leafy greens. Leafy greens like kale, cabbages and even okra are worth adding to your diet as they contain important nutrients, like calcium, that can help make your bones stronger even as you age. You can add them in your salads, or make soups or stews out of them if you like. Kale chips can be good for snacks if you want to have fun with your greens.
- Almonds. Another source of calcium that should make an appearance in your diet is almonds. This nut is packed with calcium and other essential nutrients that will not only make your bones stronger but also protect you against various health problems. Even if you opt for almond butter, you are still getting a generous amount of calcium as well as healthy fats in the process.
- Yogurt. Vitamin D plays an important role in our health as it is the one responsible for making our body absorb calcium and other nutrients properly. Most of the time, we get vitamin D from the sun but eating yogurt can also deliver this vitamin to our bodies. Opt for plain yogurt if you want to get vitamin D and calcium.
- Salmon. Here’s another food that can deliver a healthy dose of vitamin D into your system. What’s more, fish like this also contains heart healthy omega-3 fatty acids that can provide protection against cardiovascular diseases. A serving of this fish can give you vitamin D plus calcium if the soft bones are included.
- Cheese. Another source of calcium is the one that we tend to serve during breakfast. Yes, you got that right, cheese! However, as much as you would like to eat plenty of cheese throughout the day, it is better that you practice portion control. Eating 1.5 ounces of cheddar cheese can already deliver up to 30% of the recommended daily allowance of calcium to your body.