Are you doing what’s necessary to make sure your bones are strong and healthy all through your life? As we age, we begin to lose bone mineral density. This puts your bones at a greater risk for fracture and we’re talking about life threatening fractures like the hip and spine.
The good news is that you can take simple and easy steps to strengthen your bones. Yes, you read that right – simple AND easy steps. The two key nutrients to focus on are calcium and vitamin D. The following foods are jam packed with both and make a nice addition to your daily diet.
1 – Dairy Products
Cow’s milk dairy is high in both calcium and vitamin D. If you cannot have dairy, look for fortified non-dairy products like soy milk and almond milk. Cheese and yogurt are good dairy sources also.
2 – Fish
Many types of fish have both calcium and vitamin D. Herring, trout, tuna, salmon, sardines, and mackerel are just a few to consider trying.
3 – Beans
Beans are a good source of calcium. Try lentils, navy, black, and pinto.
4 – Nuts and Seeds
Nuts and seeds like hemp, almonds, and walnuts are very nutrient dense foods. They not only contain calcium but also many other essential minerals and healthy fats.
5 – Dark Leafy Greens
If you enjoy salads then you’ll be pleased to learn that the kale, collards, and spinach you’re eating also contains calcium. Spinach smoothie anyone?
6 – Any Food that is Fortified
Finally, remember that any food that is fortified will also likely contain a good amount of both vitamin D and calcium. Fortified orange juice is a tasty way to start your day and strengthen your bones.
Adding a few of these foods to your daily diet isn’t difficult. Choose your favorites and enjoy delicious meals and stronger bones.
