15 Foods that Build Strong Bones

Foods that are calcium powerhouses can boost our bone health in four ways.

First, the calcium in them helps prevent the thinning that is virtually inevitable for our postmenopausal skeleton. 
Second, several of the foods up our intake of Vitamin D, which is also important for bone health.
Third, when we eat calcium-rich foods, we enhance the effect of any osteoporosis drugs we may be taking.
And finally, foods with calcium content heighten the benefit of weight-bearing exercise.
Supplements can't entirely make up for a lack of calcium and Vitamin D in our diet, so let's promise yourself to add these 15 good choices to our meal plan starting today!

Get Milk!

That now-classic milk mustache ad is spot on.

 Just one glass of milk a day has 30% of the calcium needs for the under-50 set.

 Add a few more ounces if you're over 50.

 The jury is still out about whether skim and fat-free versions are the best choices so go ahead and have whole milk if it tastes better to you.

 You'll be more likely to down the recommended amount and you'll only be spending about 150 to 175 calories depending on how many ounces you drink.

 Look for brands with Vitamin D added for even more bone-boosting benefits.

The Yogurt Advantage

Surprise!

 This delicious dairy product that dates back at least to 2000 B.C. actually has more calcium than milk.

 An 8-ounce serving gives us over 40% of our daily requirement of the bone-building nutrient.

 Bonus: We'll also be consuming health-promoting probiotics.

 A warning, however: Greek yogurt is not fortified with Vitamin D.

 Of course that may not be a problem if we're eating other sources of Vitamin D and getting some sunshine for a few hours a day several times a week.

 So, why don't we top our yogurt with fruit to add even more good nutrition to our treat?!

(*I always buy yogurt every time I do my weekly grocery.

 Strawberry is my favorite flavor.♥)

Say Cheese

From savory bleu to sharp cheddar to creamy brie and camembert, cheese is a satisfying nosh on its own or a palate-pleasing addition to any dish.

 Portion control is key, however, because calorie and fat counts are typically quite high.

 Fortunately, a mere 1.5 ounces of cheddar gives us more than 30% of our daily calcium needs, and other cheeses have similar values.

 Most cheeses also have small amounts of Vitamin D.

(*One of my family's favorites is Gouda cheese. In Bacolod, I buy ours from Bob's Deli. We usually pair it with our favorite Ciabatta bread and Milano salami.) ☺

Scream for Ice Cream

Kids aren't the only ones who will benefit from the calcium in almost everybody's favorite frozen dessert!

 So why don't we join the kids every now and then for a cone in our favorite flavor?!

 Or we can just have a scoop in a dish to avoid the carbs and calories in the cone.

 Also, let us consider opting for light versions that are lower in calories and fat.

(*May it be Ice Cream or Gelato, I buy the sugar-free kind for the hubby ~ as he is diabetic. And I eat the same sugar-free kind, too, for health precaution, 'cause I have a 'sweet tooth' and don't wanna have diabetes!) ☺

The Egg and You

Eggs got a bad rap for a while, but they've been largely exonerated as long as we eat them in moderation.

 Along with plenty of protein in a whole egg, the yolks give us about 6% of the Vitamin D we need each day.

 Going for the white-only alternative will cut fat and calories but it won't help protect our bones.

Fortified Options

 Part 1: Soy Milk

If you're lactose intolerant (like me) or simply don't want to eat dairy products, a good alternative is calcium-enriched soy milk.

 Half a cup has more calcium than regular milk.

 Not only that, but recent research shows that plant-based chemicals called isoflavones in the soy may increase bone density.

Fortified Options

 Part 2: Cereal

Another fortified product that can help us get enough calcium is cereal.

 And by adding milk, we've got a bowlful of calcium plus some Vitamin D.

 This choice is an obvious one for breakfast but I know of some friends who like to have cereal as a simple, no-cook meal by itself!

Fortified Options

 Part 3: Orange Juice

Try Tropicana's Calcium + Vitamin D, a brand of orange juice that gives both of the bone-building nutrients right along with the Vitamin C.

 Also, studies have shown that the ascorbic acid in orange juice may help with calcium absorption.

 Fresh-squeezed, of course, isn't fortified so we're better off skipping the juicer and buying a carton instead.

Nothing Nutty About This Choice

Peanuts and almonds are packed with potassium, which inhibits the loss of calcium in urine.

 Walnuts are rich in alpha linolenic acid, an omega-3 fatty acid that slows down bone loss and helps bone formation to continue.

 Nuts are also good sources of protein and other nutrients that contribute to keeping bones strong.

The Seeds of Good Bone Health

All seeds are good sources of magnesium, a key nutrient in bone health.

 Pumpkin seeds are the top contender but flax seeds, sesame seeds, and sunflower seeds are all good options and they give us lots of vitamins in the bargain.

 Let's sprinkle seeds on salads, roast them for snacks, or add them to recipes for a flavorful way to help keep our bones in good condition.

A Fish Story

 Part 1: Salmon

A 3-ounce serving of salmon has over 100% of our daily Vitamin D needs.

 If we choose canned salmon with edible bones, we'll also be getting plenty of calcium.

 Either way, heart-healthy omega-3 fatty acids are in the mix, so this is a win-win option.

(*Salmon is one of my hubby's favorite fish. For him, I cook it either grilled or steamed. That way, there's no oil and therefore ~ healthier.) ♥

A Fish Story

 Part 2: Sardines

These canned wonders have significantly high levels of both calcium and Vitamin D.

 Let's add them to pastas and salads for their unique, savory taste and for their nutritional value.

A Fish Story

 Part 3: Tuna Sandwich

Three ounces of canned tuna give us about 39% of our daily dose of Vitamin D.

 As popular as it is affordable, tuna is also an excellent source of other bone-friendly nutrients such as potassium, magnesium, and omega-3 fatty acids.

(*I always have tuna in my pantry. Our son is the most health-conscious in the family and always requests for healthy snacks & meals ~ tuna is one of them.) ☺

Calcium Rich Veggies

 Part 1: Broccoli

Veggies can't give us all the calcium we need, but broccoli does a great job of adding to our cache of both calcium and Vitamin D along with Vitamin C, fiber, and cancer-fighting nutrients.

 Raw or steamed, broccoli does our bones good and keeps us healthy in other ways as well.

(*Beef Broccoli is one of my family's favorite dishes. It is easy to make. All you need is Broccoli, Beef, & Oyster Sauce. I prefer to cook it at home rather than order and eat it from Chinese restaurants ~ for fear of the amount of MSG they use in their cooking...aaarrgh, so unhealthy!)

Calcium-Rich Veggies

Part 2: Leafy Greens

Dark, leafy greens are arguably the best non-dairy sources of calcium.
 Let's try kale, arugula, watercress, and collard greens either cooked or (raw) in our salads.
 (Take note: However, while spinach gives us iron and other nutrients, it contains oxalic acid. This makes its calcium content unavailable for absorption by the human body.)