As age increases, especially after the age of 45, the human body’s bones gradually age, bone density decreases, and the risk of fractures increases. Therefore, strengthening bone health becomes extremely important. Most people are aware that milk can provide calcium, which is beneficial for bone health. In fact, there are various other foods that are also rich in nutrients that are good for bones. Here are four beneficial foods for bones to help you maintain bone health in your daily diet, improve leg strength, and make your gait more stable.
Deep-sea fish, such as salmon, cod, and eel, not only contain rich omega-3 fatty acids (EPA and DHA) but also vitamin D. Omega-3 helps reduce bone breakdown and maintain bone health; vitamin D promotes calcium absorption, which is crucial in preventing osteoporosis. It is recommended to consume deep-sea fish 2 to 3 times a week to meet nutritional needs and enrich dietary choices.
Nuts and seeds, such as almonds, sunflower seeds, walnuts, and pumpkin seeds, are rich in vitamin E, high-quality protein, unsaturated fatty acids, and magnesium. These components play a positive role in maintaining bone structure, reducing inflammation, and enhancing bone strength. Daily moderate consumption (about 20 grams) as a healthy snack can meet nutritional needs and satisfy cravings.
Green leafy vegetables, such as spinach, kale, mustard greens, and collard greens, are high in calcium, rich in vitamin K, and dietary fiber. Calcium and vitamin K work together to ensure bone health, while dietary fiber helps control weight and reduce the risk of osteoporosis. Consuming at least 500 grams of green leafy vegetables daily not only supplements the above nutrients but also provides rich vitamins and minerals, promoting overall health.
Fermented dairy products, such as yogurt and cheese, are not only high in calcium, phosphorus, and vitamin D but also contain probiotics and prebiotics that optimize intestinal health, promote mineral absorption, and have anti-inflammatory effects that protect joints.
In addition to diet, bone health also requires attention to: moderate weight-bearing exercises to enhance bone density, such as walking and jogging; ensuring sufficient sunlight exposure to promote vitamin D synthesis; avoiding smoking and excessive alcohol consumption, which are harmful to bones; regular bone density tests to monitor bone conditions. Remember, individual differences mean that diet and exercise plans need to be personalized and preferably implemented under the guidance of professionals to effectively protect bone health.
