Osteoporosis, a condition that weakens and makes bones more prone to breaking, affects one in three women and one in five men over the age of 50. And it goes without saying that a shattered bone is miserable. Given how painful and hard it is to heal from a fracture, it makes sense that people would want to find ways to lower their chances of getting one.
Diet and lifestyle choices may affect your chance of developing osteoporosis, however, this cannot be said with certainty. Weight-bearing workouts, not smoking, and drinking alcohol in moderation or not at all are all proven strategies for preserving bone health. There are several dietary options that may help you get the nutrients you need to maintain healthy bones and satisfy your daily requirements.
What are the essential nutrients for bone health?
Calcium is usually the first nutrient that comes to mind when discussing foods that are good for the bones. And although calcium does play a significant role in bone health, that function would be compromised without sufficient levels of many other critical minerals.
To maintain healthy bones, our bodies need a wide variety of nutrients, not only calcium.
- Protein
- Magnesium
- Boron
- Tocopherol, or Vitamin C
- Phosphorus
- Zinc
- Fatty acids with omega-3
- Calcium D-Phosphate
- Potassium
- Nutritional Factor A
- Supplemental K Vitamin
Vegetables, fish, fruits, grains, lean meats, legumes, nuts, and low-fat dairy are all great sources of these nutrients, as does eating a variety of seafood.
The use of added sugars, colas, and fried meals should be limited in order to protect the health of our bones. Caffeine use should be reduced or avoided if bone health is a priority.
When it comes to maintaining strong bones, a nutritious diet is an important first step. However, it might be more challenging to identify the appropriate bone health-supporting noshes when hunger pangs occur around snack time.
To aid you in your search for the most bone-healthy munchies, we provide the following. If you’re feeling peckish between meals and want to provide your body with the nutrients it needs to maintain healthy bones, consider the following five snack options.
1. Prunes
Prunes are an all-time favorite among those who might use some assistance digesting meals since they are a convenient, tasty, and healthy option. However, regular use of prunes has also been associated with improved bone health.
The nutritional profile of prunes makes it clear why they are a great choice as a bone-healthy snack. The list of bone-supporting elements found in these small superfoods might seem infinite, but it includes boron, magnesium, and vitamin K, to name a few. Additionally, a single serving of Sunsweet Prunes (40 grams) has 3 grams of fiber, 0 grams of added sugar, and 6% of the DV for potassium. Further, the phenolic chemicals found in prunes have been shown to inhibit bone resorption and promote bone growth.
Specific demographic data suggests that daily use of prunes may assist promote bone health in certain individuals. An annual diet of 10-12 prunes improved men’s bone health, according to studies published in the Journal of Medical Food. A recent 12-month research from Penn State University found that consuming 50 grams of prunes daily (around 5-6 prunes) restored hip bone mineral density and decreased hip fracture risk in postmenopausal women.
2. Fruit with Cottage Cheese
There are a few easier ways to get the protein you need to maintain strong bones, and cottage cheese is a great option. Additionally, it provides essential nutrients including calcium, magnesium, selenium, and phosphorus, much like other dairy products. Some research shows that probiotics may also aid in maintaining strong bones, so choosing cottage cheese produced with probiotics, like Good Culture, may provide even more benefits.
Cottage cheese and fruit together make a nutritious and tasty snack that is great for your bones and your whole body.
3. Orange-Flavored Frozen Pops
The vitamin C in 100% orange juice is a big reason why it’s so popular. While this vitamin is critical for maintaining a healthy immune system, it is also essential for facilitating the synthesis of collagen, which is fundamental to the development of bone and cartilage.
Potassium, which is included in orange juice, has a function in acid-base balance, which in turn regulates bone mineral density. Furthermore, the flavonoids naturally present in citrus juice may be engaged in processes that affect bone structure and development.
If you’re looking for extra nourishment for your bones, fortified orange juice is a great choice.
Frozen orange juice in a popsicle form is a nutritious and tasty way to satisfy a sweet need without adding any extra sugar to your diet.
4. Toast with Sardines and Avocado
The best bone-supporting, hunger-busting food is avocado on toast with sardines. Both sardines and avocados have healthy fats that may be good for your bones. They also share the presence of other important elements including magnesium, phosphorus, and vitamin A. If you want to get the most calcium out of your sardines, it’s best to choose the ones that still have soft bones in them rather than the boneless ones.
5. Soybeans Roasted
Isoflavones, found in foods like roasted soybeans, are phytoestrogens that have been demonstrated to promote bone growth while blocking bone degradation. In addition, they are loaded with nutrients like protein, omega-3 fatty acids, and calcium which all contribute to bone health.
When looking at populations that consume traditional soy foods (such as fermented soybean curd, soybean milk, fresh bean curd, fried bean curd puff, and soybeans), we find that soy consumption has a good effect on bone health. Those who consume less soy overall and prefer more processed soy foods like soy milk, soy meat substitutes, and soy protein bars, which may have a lower isoflavone level, have shown less of an effect.
Consuming a handful of roasted soybeans as a snack is a great way to increase your intake of isoflavones and other nutrients that are beneficial to your bone health. Edamame is another delicious soy snack.
6. Fortified Breakfast Cereal
The traditional breakfast item is inexpensive (about 50 cents per serving) and nutrient-dense, making it an excellent snack for anyone concerned with bone health. Bone-healthy minerals included in conventional Cheerios include zinc, magnesium, vitamins A, C, and D, as well as many more. This does not even account for the nutrients present in the milk that is often consumed with these cereals (assuming that you eat your cereal with milk and not dry).
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