One in three women and five men over 50 years old Bones break due to osteoporosis, a disease that makes human bones weak and more likely to break. And we don’t need to explain why bone fractures are simply holes. Between the discomfort and discomfort of dealing with a fracture, it’s understandable why people would want to find ways to reduce the risk of this all-too-common occurrence.
Although there is no sure way to prevent the development of osteoporosis, your diet and Lifestyle choices It can play a role in your risk rating. Participating in weight bearing ExercisesAvoiding and limiting smoking or Get rid of your alcohol The intake is all evidence-based ways to help your bones stay in shape from end to end. When it comes to your diet, there are many foods that are rich in bone-healthy nutrients that can help you meet your daily quota.
What nutrients do we need for bone health?
When we think Eating for our bones, calcium tends to be the star of the show. And although it is true Calcium This mineral, which plays an important role in bone health, is lost without sufficient amounts of other nutrients that are important for our bones.
Along with calcium, the body needs many other nutrients to help maintain bone health, including:
- Vitamin C
- Omega-3 fatty acids
- Vitamin D
- Vitamin A
- Vitamin K
Follow a diet rich in nutrients Vegetables, seafood, fruits, whole grains, poultry, nuts and legumes, and low-fat dairy products generally fuel the body with these important nutrients.
Eating a balanced and healthy diet is a step in the right direction when it comes to bone health. But when the snack time hits when the stomach grumbles, find the right one Noshes that support bone health It might be a little more difficult.
If you’re looking for the best snacks to support your bones, we’ve got you covered. Here are five snacks to reach for when you’re in the mood for something light and want to fuel your body with bone-health-boosting nutrition.
Anyone who needs a little help in the digestive area will love it. Prim They are gut-friendly, health-promoting foods that taste great and are easy to enjoy. But prunes aren’t just good for the stomach, as regular consumption is linked to bone health benefits.
One look at the nutrition profile of prunes and you can see why these fruits are one of the best snacks for healthy bones. From boron to magnesium to vitamin K, the list of nutrients that support bone health in these micro-food powerhouses can seem endless. And only one service Sweet Prince of the Sun (40 grams) provides 3 grams of fiber, zero grams of added sugar and 6% of the recommended daily value. Potassium. Prunes also contain phenolic compounds that can prevent osteoporosis Support bone formation.
Evidence suggests that eating prunes daily may benefit certain populations for bone health benefits. For men, information published in Journal of Medical Food After men ate 10-12 prunes a day for a year, it showed a positive effect on bone health indicators. And a new 12-month study was conducted for postmenopausal women Pennsylvania State University Eating 50 grams of prunes (5 to 6 prunes) daily for a year can reduce hip bone mineral density and hip fracture risk.
Prunes can be enjoyed dipped in dark chocolate, in addition to yogurt parfait, or soft cheese for a more decadent snack. Of course, they can enjoy themselves.
cottage cheese It is a convenient source of protein, an important macronutrient for bone health support. And like other dairy products, it is a source of calcium, magnesium, selenium and phosphorus. Choosing cottage cheese made with probiotics, such as Good cultureSome evidence suggests that probiotics may provide additional bone health support. It helps to maintain bone healthas well as.
Mixing cottage cheese with fruit is a balanced and delicious snack that is not only good for bone health, but also for overall health.
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 the production of collagen, which is needed to form bones and cartilage.
The potassium in OJ plays a role in acid-base balance, which affects bone mineral density, and the naturally occurring flavonoids in this juice Processes affecting bone structure and formation.
Choosing OJ with extra calcium and vitamin D will give your body more nutrients that support bone health.
Snacking on frozen orange juice in a pop mold provides an extra boost of nutrition that warms the body with nutrients that support bone health, with no added sugar.
Grinding Avocado On a piece of toast and on it Sardine It’s the ultimate bone health-supporting snack that will keep you feeling satisfied. Both sardines and avocados contain healthy fats. Helps to support bone health. Plus, they both have magnesium, phosphorus, and vitamin A—even more key nutrients. Tip: When choosing your sardines, choose those that still have soft bones, as eating this type will keep your body full of calcium more than boneless options.
Sprinkle a little salt and pepper on your buns, and maybe add some hot sauce if you like. Your stomach and bones will thank you for it.
Foods containing soy, such as roasted soybeans, contain chemicals called isoflavones that have similar structures and functions to estrogen and have been shown to Support bone formation while inhibiting bone loss. Plus, they’re full of nutrients that support bone health, like protein, omega-3 fatty acids, and calcium.
Data show that Soybean intake has a positive effect on bone health. When evaluating populations consuming traditional soy foods (such as boiled soybeans, soy milk, fresh bean curd, refried bean curd, and soy sauce). The effect was less pronounced among populations who did not eat large amounts of soy foods and who preferred more processed soy foods such as soy sauce, soy meat alternatives, and soy protein bars. May have low isoflavone content..
Snacking on roasted soybeans provides the body with beneficial isoflavones, along with other key bone health-supporting nutrients. Edamame It’s a good soy snack option.
At about 50 cents per serving and packed with nutrients, the classic breakfast food makes a great snack for the bone-health-conscious crowd. For example, Classic Cheerios provides zinc, magnesium, vitamin A, vitamin C, vitamin D, and many other nutrients that support bone health—not to mention the nutrients in added milk (assuming you eat your cereal with milk. And not dry).