Consuming one food won’t maintain strong bones. You need a variety of vitamins and minerals besides calcium. And you’ll get these from eating different kinds of whole foods.
For those who choose not to (or can’t) consume milk, your bones don’t have to suffer when you eat these other foods that promote bone health.
Why Is Bone Health So Important?
Healthy bones help you stay active and able for a lifetime. Sadly, 1 in 3 women and 1 in 5 men will develop osteoporosis. This metabolic disease leads to porous, and, therefore weak, bones.
Your bones may seem solid and permanent. But bone is constantly breaking down and regenerating.
Factors like poor nutrition, kidney disease, lack of exercise, smoking, and hormonal imbalances can cause the bone to degrade faster than it can replenish.
Actively consuming foods that contain vitamins and minerals bones need can promote healthier bones.
1. Dark Leafy Greens
Dark leafy greens provide the body with the calcium punch it needs to build healthy bones. Kale, cabbage, bok choy, spinach, and collard greens are just some examples.
Leafy greens also contain ample Vitamin K, a vitamin that regulates how fast older bone is broken down.
2. Potatoes
Regular potatoes like Russet, fingerling, or red are a great source of potassium and magnesium. Magnesium helps your skin synthesize Vitamin D when exposed to sunlight. Without Vitamin D, your bones cannot absorb the calcium they need to become strong.
Potassium reduces acidity in the body. When the body is acidic, bone releases calcium to lower acidity. Let potassium do the work instead to promote healthy bones and teeth.
Sweet potatoes, beets, and turnips are also good sources. But they have about half of these minerals per cup compared to regular potatoes.
3. Citrus and Peppers
The Vitamin C found in citrus, sweet peppers, and hot peppers helps the body produce collagen, an essential component of the bone matrix.
The bone matrix is like the beams of a house. Bone matter is like drywall. Your body must first build the bone matrix in the shape of a bone. Then it starts attaching bone to it.
Vitamin C is also an antioxidant that fights the free radicals that attack bones.
4. Almonds
Almonds are another great source of calcium and protein. A 2011 study showed that consuming almonds may also offer added bone health benefits. The almonds inhibited the formation of osteoclasts, special cells responsible for breaking down bone by 20%.
Just 23 almonds pack 1/2 of your daily recommendation of Vitamin E. Like C, E is an antioxidant, which may partially explain this benefit.
5. Prunes
Prunes are dried plums known for supporting regularity. A brand new 2022 study found that compared to placebo (dried apple), eating 6-12 prunes a day over 12 months prevented bone loss in women.
More research is needed to understand why dried plums have this effect. But researchers believe that prunes’ gut support and anti-inflammatory properties may be a factor. Plums are also rich in antioxidants.
We encourage you to learn more about how well your bones are doing so you can take active steps to promote healthy bones for a lifetime. Contact Huntington Orthopedics to schedule an appointment.