The #1 Best Diet for Stronger Bones, Says New Study

There’s more to caring for your bone health than just eating a lot calcium. There are a variety of dietary choices you can make that can either help your skeleton or leave you at risk for health problems.

For example, eat green leafy vegetables I could help you, while you fill up on sugar drinks without alcohol could be doing some real damage. Now new evidence suggests that Following the Mediterranean diet could have a positive impact on bone density.

In the study, a meta-analysis published in the European Journal of Clinical NutritionResearchers analyzed data from more than 13,000 people in eight studies, examining how their adherence to the Mediterranean diet compared to their bone density. They found a small but significant link between following the diet and higher density in parts of the spine, neck, hips and the body in general.

“[This study] reveals very modest increases, which are probably not enough to prevent or reverse osteoporosis in those who are, for example, genetically predisposed,” Laura Kelly, DAOMauthor of The Healthy Bones Nutrition Plan and Cookbookit says Eat this, not that!“That said, a healthy diet such as the Mediterranean diet will provide positive systemic effects, such as reduced inflammation, which will contribute to healthier bone mechanism function.”

In addition, the Mediterranean diet, which involves eating more fish, whole grains, healthy fats, nuts, seeds, and fruits and vegetables, is linked to a host of other positive health outcomes for the body and mind. Studies have suggested that diet may help protect against cognitive declinethat could help improve the quality of your sleepwhat could provide your immune system with a helpful boostand even that it could extend your life.

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When it comes to your bone health specifically, there are other dietary choices you can make that might help. You can accompany your foods rich in calcium with high in vitamin D, for example, to help your body absorb the nutrient. you can add some more prunes to your diet. You can also pick up some prunes on your next trip to the supermarket.

In addition, there are a variety of foods recommended by the National Institutes of Health from the National Institutes of Health and Related Bone Diseases of the United States Department of Health and Human Services. National Resource Centerincluding fortified oatmeal, sardines, cheddar cheese, milk, and yogurt.

For more information on how to make smart dietary choices for skeletons, see More than 50? Eat These Foods for Stronger Bones, Dietitians Say.