As we age, our bones become stronger. But as we grow older or reach middle age they begin to thin out and become fragile than they used to be. Women often feel it or would suddenly feel the change in their bones after reaching the menopausal stage. And we can prevent this from happening or we can prepare our body for it by eating right. Proper diet could help you prevent a lot of conditions that may develop as a person age. Knowing the right foodsto eat will definitely give a positive result. Here are some of the good foods you should include in your diet every day.
Sardines are good source of calcium, a mineral that is important in developing your bones and making it stronger. Just by eating 3 ounces of sardines has more than enough source of calcium you need a day.
Drink your Milk
Milk is the most common source of calcium and everybody should at least drink an 8 ounce glass of milk every day. Not only kids need their milk as adults should also drink a single glass of it for their bones.
Other dairy products are good
If you can’t stand drinking milk every day then why not try out other dairy products which are also a good source of calcium? A cup of yogurt or an ounce of swiss cheese is as good as a cup of milk. There are a lot of dairy products that are lactose free for those people who are lactose intolerant.
When you do your groceries try to check the nutritional level of the food that you are buying. That way you can still enjoy the food you love to eat but you are also helping your bones get the minerals they need to stay strong. There are a lot of fortified foods in the market which contains a good amount of calcium per serving.
Eating green vegetables have a lot of benefits and having strong bones is one of them. There are a lot of vegetables which naturally contains calcium like Chinese cabbage and kale. Turnip and collard also has a lot of calcium.
Calcium supplements are probably one of the easiest ways to increase your calcium intake. But remember taking too much can also bring harm to your body so never exceed the 1,000 milligrams of calcium per day. If you can already eat foods that are rich in calcium then there’s no need for you to take supplements.
Aside from sardines, salmon is also a good source of calcium. It also has a lot of vitamin D which helps in calcium absorption.
Eating a little amount of tofu a day will make your bones stronger. Just about half a cup of tofu contains 258 milligrams of calcium.
Just a little salt
Salt and calcium don’t go too well inside your body. The more salt you take the less calcium gets absorbed by your system. Calcium tends to be washed away by urine when you take too much salty foods.
Nuts and Seeds
Having nuts and seeds like almonds and sunflowers seeds for snacks are a healthy way of eating. This food can help in strengthening your bones with their high calcium content.
Things you can do for your bones
Performing weight-bearing exercises
Doing fun activities such as brisk walking, tennis, dancing and yoga can help make your bones and muscles stronger. Studies show that the more stress you put in your bones and muscles the more material your body would supply to your bones to develop.
It’s free and abundant. Though sunshine is not food but you need it for your body to be able to absorb all the calcium you have taken. Vitamin D that your body will be produced in response to exposure to sunlight will help make your bones stronger.