#1 Best Yogurt for Strong Bones, Says Dietitian — Eat This Not That

When you say “yogurt” and “bones”, the mineral calcium It should pop into your head. However, there are more nutrients found in yogurt than are necessary for bone health. That’s why Cow milk greek yogurt tops the list as the best yogurt for strong bones. Find out what Greek yogurt has to offer to help keep your bones healthy.

Nutrients your bones need

To keep your bones strong and healthy, the nutrients your body needs include calcium, vitamin D, protein, and magnesium.

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If you don’t take enough calcium from food (or supplements), your body will take the calcium it needs from your bones, which weakens them. Vitamin D is needed for calcium to be absorbed in the intestines, while magnesium helps regulate calcium and vitamin D balance. There is also good evidence that phosphorus, vitamin A, and potassium can help. Phosphorus helps neutralize acidic foods that can be harmful to bones, some potassium salts neutralize acids that come from the body’s metabolic processes, and vitamin A influences the formation and breakdown of bones.

Cow’s milk Greek yogurt provides many of the nutrients listed above.

How does Greek yogurt affect your bones?

greek yogurt It is made by straining traditional yogurt to remove liquid whey, resulting in a thicker, creamier, and tarter yogurt. Compared to traditional yogurt (which is also super healthy!), Greek yogurt contains twice the protein at 15 grams per serving and about 14% less lactose (helpful for those with lactose intolerance). It also provides 170 milligrams of calcium per serving and is packed with live, active cultures that help with gut health.6254a4d1642c605c54bf1cab17d50f1e

In addition to protein and calcium, Greek yogurt contains significant amounts of potassium, phosphorus, and magnesium, all of which play important roles in bone health.

Plus, Greek yogurt has a fantastic tangy flavor and thick texture that makes it delicious eaten topped with fruit, blended into a smoothie or parfait, or can be used as a substitute for butter, buttermilk, and other high-fat ingredients. fat content. these healthier Vanilla Lovers Cupcakes substitutes part of the butter for Greek yogurt, while this Pasta Salad with Tomatoes, Peppers and Olives use Greek yogurt to replace some of the mayonnaise.

How much should I consume?

The 2020-2025 Dietary Guidelines for Americans recommend three servings of milk and milk products (such as yogurt) every day.

A Study published in 2017 found a link between consumption of milk and dairy products (including yogurt) and a lower risk of hip fractures in older adults. It should be noted that only cow’s milk yogurt and soy yogurt are part of the dairy group due to the many nutrients they contain. As such, other plant-based “yogurts” don’t count toward your three daily servings of dairy because they lack many of the nutrients listed above.

Sure, you can have three ½-cup servings of Greek yogurt a day, but you can also mix and match cow’s milk, soy beverage, and cheese to meet the three daily servings and get the nutrients you need. maintain proper bone health.

Toby Amidor, MS, RD, CDN