8 Foods That Are Good for Bones

In order to keep our bones strong as we age, we need two nutrients: calcium and vitamin D. If your body doesn’t get enough calcium from your diet, it will pull calcium from your bones, weakening them over time. Calcium comes from the food you eat, your body cannot produce it. Without sufficient calcium in your diet, your body takes it from your bones; over time they become weaker and prone to breaking. That’s why a calcium-rich diet is essential for long-term bone health. Vitamin D is essential for bone health because it helps your body absorb and use calcium effectively.

Below are eight foods to incorporate into your diet that can help keep your bones healthy.

1. Dried Figs

Dried figs contain calcium and potassium, which work together to help prevent osteoporosis. They also have a antioxidants that prevents cell damage.

How to eat: you cut them into pieces and make sure to disregard the hard stem and combine them with other dried fruits like cranberries and nuts.

Calcium content: 96mg for about 2oz of dried figs

2. Broccoli

Broccoli is rich in calcium and other beneficial nutrients like vitamin c that are vital for bone formation and preventing bone-density loss.

How to eat: you can eat broccoli raw or cooked. If you’re cooking broccoli, make sure to steam or saute it instead of boiling in order to keep the calcium content.

Calcium content: 112mg for about ½ cup

3. Almonds

Almonds are considered a ‘super-nut’ because they provide calcium and phosphorus. Phosphorus is the second most abundant mineral in the body which is crucial for bone formation and it plays a key role in how well our nerve cells and brain function.

How to eat: There are multiple ways to consume almonds: eat a handful raw, sprinkle them on top of oatmeal and salads, or add them into baked goods.

Calcium content: 75mg for about ½ cup

4. Oranges

Packed full of vitamin C which is a mineral that helps increase bone density. They don’t contain a lot of calcium, but the vitamin C in oranges enhances calcium absorption from food and may help accelerate bone healing after a fracture.

How to eat: These can be eaten raw. Bonus: the peels contain natural oils, you can use the peels to polish off water stains on metal.

Calcium content: 55mg for one medium size orange

5. Prunes (Dried Plums)

Often known for treating constipating, prunes have other health benefits, too. A study has been shared that eating about five prunes a day can help with bone preservation, especially at the hip.

How to eat: Prunes can be eaten raw but a good way to include them in your diet is to cut them up and sprinkle them onto a salad or to a cheese.

Calcium content: 20mg for five prunes

6. Beans

Beans contain a bunch of minerals such as calcium, magnesium and phosphorus which are all beneficial to your body by providing a way to maintain bones and create energy, which your body needs.

How to eat: If cooking them from a can, rinse them and top to any dish. If cooking beans raw, boil them in water for three minutes and soak them overnight.

Calcium content: Red beans: 93mg for 80 beans
White beans: 132mg for 80 beans

7. Sweet Potatoes

Sweet potatoes are a great source of vitamin A, crucial for maintaining healthy bones and cartilage—which is the strong connective tissue that supports and protects joints and bones. They also contain loads of magnesium that helps reduce the risk of osteoporosis.

How to eat: This is such a versatile vegetable. You can eat it roasted, mashed, loaded and even cut into wedges.

Calcium content: 76mg for 1 cup sweet potato mashed

8. Tofu

Not only is this food packed with calcium and magnesium, it also contains a fair amount of protein. Proteins are composed of chemical building blocks called amino acids, which your body uses to build and repair bones and muscles.

How to eat: Similar to sweet potatoes, tofu can be eaten in many ways. It’s a good substitute for meat protein and can be used in tacos, curries, and in salads. For some, tofu can be bland but since it absorbs flavors really well, so making sure you season tofu well to enhance its taste.

Calcium content: 126mg for 1/2 cup

Article Source: https://www.aarp.org/health/healthy-living/info-2023/foods-for-bone-health.html
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