Your bones are usually strong and healthy throughout childhood and young adulthood but as you start to get older your bones will start to change. As you get into your middle ages your bones will slowly start to thin out and it thins out even faster after menopause. Eating the right foods can help you gain bone density and help to keep you bones strong at any age. Below are nutitious foods that you should incorporate into your diet to keep those bones healthy and strong.
Milk- Calcium is one of the most popular sources of strong bones. Adults up to age 50 need at least 1,000 milligrams per day and women 51 and over need up to 1,200 milligrams a day. Just a simple 8 ounce glass contains 300 milligrams of calcium. If you are not a milk drinker opt for calcium vitamins.
Yogurt and Cheese- These are also great sources of calcium and a great alternative for those who don't drink milk. You will find that a cup of yogurt has the same amount of calcium as an 8 ounce glass of milk. Also one ounce of cheese lactose or lactose free will also contain just as much calcium.
Sardines- For those who love sardines you are actually absorbing a great source of calcium from them. Eating 3 cans of sardines will provide you a bit more calcium then a cup of milk.
Greens- Believe it or not calcium exist in those green vegetables we love. For instance, one cup of turnip greens offers 200 milligrams of calcium.
Fortified Foods- This is mostly pertaining to breakfast foods. For instance, fortified orange juice has up to 2,400 milligrams of calcium per cup and fortified cereals have up to 1,000 per cup.
Soy Foods- All soy products including tofu deliver a great source of calcium and studies have shown that soy contains a plant based chemical called isoflavones. Isoflavones have been proven to ward off bone disease in postmenopausal women.
Salmon- Salmon along with many other fish contains a great source of calcium as well as vitamin D and are high in omega 3 fatty acids. Fish oil supplements have also shown to reduce bones loss in elderly women and may prevent osteoporosis.
Nuts and Seeds- Nuts and Seeds like almonds, pistachios and sunflower seeds are all a great sources of calcium.
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