One in three women and one in five men over the age of 50 will break a bone due to osteoporosis, a disease that makes a person’s bones weak and more likely to break. And we don’t need to explain why having a broken bone is just the hole. Between the discomfort and inconvenience of dealing with a fracture, it’s understandable why people would want to find some way to reduce the risk of experiencing this all-too-common occurrence.
Although there is no sure way to prevent the development of osteoporosis, your diet and lifestyle choices can play a role in your level of risk. Participate in weight lifting trainingavoid cigarettes and limit or avoiding your alcohol intake are all evidence-based ways to help keep your bones in top shape. And when it comes to your diet, there are plenty of nutrient-dense foods that support bone health that can help you meet your daily quota.
What nutrients do we need for our bone health?
when we think of eating to our bones, calcium tends to be the star of the show. And while it is true that calcium plays a critical role in bone health, this mineral would be lost without adequate amounts of other key nutrients that are also important for our bones.
Along with calcium, our bodies need many other nutrients to help keep our bones healthy, including:
- Protein
- Magnesium
- Boron
- Vitamin C
- Match
- Zinc
- Omega-3 fatty acids
- Vitamin D
- Potassium
- Vitamin A
- vitamin k
Follow a nutrient-dense diet Vegetables, seafood, fruits, whole grains, poultry, nuts and legumes, and low-fat dairy products generally fuel the body with these important nutrients.
And at the same time, we must try to limit our intake of added sugars, tailsY fried food to hold our bones. limit or avoid caffeine it can also have a positive effect on bone health.
Eating healthy, balanced meals is a step in the right direction when it comes to bone health. But when the belly at snack time complains, finding the noses that support bone health can be a bit more difficult.
If you’re looking for the best snacks to support your bones, let us help you with your search. Here are five snacks to reach for when you need something and want to fuel your body with bone-health-boosting nutrition.
Loved by anyone who has ever needed a little help in the digestive area, prunes they’re a gut health support food that tastes good and is easy to enjoy. But prunes aren’t just good for your stomach, as eating them consistently has been linked to positive results for bone health.
One look at the nutritional profile of prunes, and you can see why these fruits are one of the best things to snack on for healthy bones. From boron to magnesium to vitamin K, the list of bone-health supporting nutrients in these little nutritional powerhouses can seem endless. And only a portion of prunes (40 grams) provides 3 grams of fiber, zero grams of added sugar, and 6% of the daily recommended value for potassium. Prunes also contain phenolic compounds, which can block bone resorption and support bone formation.
The data specifically shows that eating prunes every day may help certain populations experience bone health benefits. For men, data published in the Medical Food Magazine saw positive effects on markers of bone health after men ate 10-12 prunes per day for a year. And for postmenopausal women, a new 12-month study conducted outside of Pennsylvania State University showed that eating 50 grams of prunes (5 to 6 prunes) every day for a year preserved hip bone mineral density and reduced the risk of hip fracture.
Prunes can be enjoyed dipped in dark chocolate, topped with a yogurt parfait, or stuffed with soft cheese for a more decadent snack. Of course, they can also be enjoyed on their own.
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Cottage cheese is a convenient source of protein, an important macro for supporting bone health. And just like other dairy products, it’s also a source of calcium, magnesium, selenium, and phosphorus. Opt for a cottage cheese made with probiotics, such as good culturemay offer even more support for bone health, as some data suggests probiotics may help maintain healthy bonesalso.
Mixing cottage cheese with fruit makes a balanced and delicious snack, not only for bone health but for overall health as well.
One of the most popular sources of vitamin C is 100% Orange juice. And while it’s true that this nutrient is important for immune health, it’s also key to supporting collagen production, which is necessary for bone and cartilage formation.
The potassium found in orange juice plays a role in acid-base balance, which influences bone mineral density, and the flavonoids naturally found in this juice may be involved in Processes that affect the structure and formation of bones..
Opting for fortified orange juice that contains added calcium and vitamin D will fuel the body with even more nutrients that support bone health.
Snacking on frozen orange juice in a pop mold makes for a refreshing treat with no added sugar that offers the benefit of fueling the body with nutrients that support bone health.
maceration avocado on top of toast and covering with sardines is the ultimate bone health snack that will leave you satisfied. Both sardines and avocados contain healthy fats, which can help maintain bone health. Plus, they both contain magnesium, phosphorus, and vitamin A, even more key nutrients. Pro Tip: When you’re choosing your sardines, opt for those that still contain soft bones, as eating this variety will fuel your body with more calcium than boneless options.
Sprinkle some salt and pepper over your toast, and maybe even add a dash of hot sauce if you’d like. Your belly and your bones will thank you.
Soy-containing foods, such as roasted soybeans, contain chemicals called isoflavones, which are similar in structure and function to estrogen and have been shown to support bone formation while inhibiting bone breakdown. Plus, they’re packed with nutrients that support bone health, like protein, omega-3 fatty acids, and calcium.
The data shows that soy consumption has a positive impact on bone health when populations consuming traditional soy foods (such as fermented soybean curd, soy milk, fresh soybean curd, fried soybean curd puff pastry, and soybeans) were assessed. Less impact has been seen among populations that do not eat large amounts of soy foods and opt for more processed soy foods, such as soy milk, soy meat alternatives, and soy protein bars. which may have a lower content of isoflavones.
Eating roasted soybeans as a snack can give your body a boost of important isoflavones along with other key nutrients for bone health. edamame it’s also a good soy snack option.
At around 50 cents a serving and packed with nutrients, the classic breakfast food can be a great snack for the bone health-focused crowd. For example, Classic Cheerios provide zinc, magnesium, vitamin A, vitamin C, vitamin D, and many more nutrients that support bone health, and that’s without taking into account the nutrients found in added milk (assuming you eat their cereal with milk and not dry).
