What Foods Promote Strong Bone Health?

In order to maintain an active and mobile lifestyle, it's necessary to keep your bones healthy and strong. Two of the most vital nutrients for maintaining bone health are calcium and vitamin D, the combination of which helps to prevent osteoporosis in older people. These nutrients can be found in many of the common foods and are therefore easily accounted for in any well-rounded meal. Whether you're an omnivore or a vegan or just starting a new diet, it should be relatively easy to get the proper nutrients for maintaining the health of your bones.

Some of the most calcium-rich foods of the common diet are the morning staples like milk and orange juice. You can begin your day on the road to strong and healthy bones with a bowl of calcium-fortified cereal and a glass of orange juice on the side. If cereals are not your thing, you can also find great sources of calcium with either a cup of yogurt and orange juice or a glass of milk with toast. If you're strictly vegan, you can forgo the dairy items and instead have your orange juice with calcium-rich fruits like kiwis, dates, prickly pears and rhubarb.

Building Strong Bones at Lunchtime

People can get rich sources of calcium from a wide array of common lunch items, including hearty soups and leafy sandwiches. Kale and broccoli are two of the most calcium-rich vegetables, both of which can be used for pastas and salads. Cheeses can also be a fine source of calcium, especially the types of cheese which are great for sandwiches like cheddar and Swiss. Various types of fish have also been known to provide calcium, including sardines and salmon which can be generously applied to sandwiches. Whichever combination of these foods you might like best, you should have plenty of nutritional sources for bone-health at lunchtime.

You can also get plenty of calcium from various foods that function well as afternoon snacks. Portable hand foods such as apricots and figs supply generous levels of calcium, both which can be eaten while on the go or in the midst of a break from work. Various cheese spreads also contain high doses of calcium, some of which can be used as tasty condiments for breads and crackers. You can even get a calcium boost from certain desert items such as custard and rice milk, both of which can serve as healthier substitutes for ice cream.

Bone Health in the Evening

Many of the foods that have been mentioned already can easily be used for dishes at the dinner table. Kale can be used as the basis for a healthy salad, or as the side garnish to a hearty meat or vegetarian pasta dish. Broccoli can also serve as the basis for a calcium-rich dinner, whether as an appetizer or as the main ingredient in pastas and stir-fries. Pastas and casseroles can serve as great foundations for various other sources of calcium, with cheeses being one of the primary ingredients. Dinners can also be a calcium-rich meal for sea food lovers, with smoked salmon being one of the heartiest main entrees to supply the nutrient.

Another important ingredient for nurturing stronger bones is vitamin D, which is needed to help your body absorb calcium. Fortunately, many of these calcium-rich foods are also high in vitamin D. Salmon and sardines contain high levels of vitamin D, as do the various calcium-rich drinks and foods that are fortified with the vitamin. So as you strive to increase your bone health, be sure to get your daily dose of vitamin D and calcium.

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