Throughout your young adult years, your bones remain strong but as you approach your 30s; your bone health begins to gradually thin out. However, your diet is one of the best lines of defense against aging bones. Eating the right foods can give you the maximum bone strength and help to boost your bone density at any age.
Adults up to age 50 need 1,000 milligrams per day. The best source of calcium is of course milk. A single 8-ounce cup of milk has 300 milligrams of calcium.
- Yogurt and Cheese
A cup of yogurt or one ounce of Swiss cheese has at least as much calcium as an 8-ounce cup of milk. Even if you are lactose intolerant, consuming lactose-free dairy products is still a great source of calcium because removing lactose does not affect the calcium content.
Sardines are an excellent source of calcium as 3 ounces of canned sardines has a little more calcium than a cup of milk.
Dark leafy greens are also a great source of calcium. One cup of chopped, cooked turnip greens has about 200 milligrams of calcium.
Salmon and other types of fatty fish contain vitamin D, which helps with calcium absorption. Fish oil supplements have been shown to reduce bone loss in women and may help prevent osteoporosis.
- Nuts and Seeds
Nuts contain protein and other nutrients that can help support and build strong bones. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine.
The more salt you eat, the more calcium is carried away by urine. A low-salt diet can help you keep your calcium in your body to help strengthen your bones.
- Regular Exercise
With regularly weight-bearing exercises, your body lays down more bone material, and your bones become denser. Brisk walking, dancing, tennis, and yoga have all been shown to benefit your bones. If you have any question or would like more information give us a call 888-719-8448.
Healthpointe is a leading multidisciplinary healthcare organization offering a full range of medical services in practice locations throughout Southern California (Los Angeles county, Orange county, San Bernardino county and Riverside county). Healthpointe has locations situated in over 10 cities in Southern California including Irwindale, which is conveniently located near Duarte, Azusa, West Covina, Vincent, and Mayflower Village. As a highly regarded musculoskeletal group, we have a personal investment in the highest level of service, and we are proud of our record of excellence over the last four decades with private patients, injured workers, urgent care, personal injuries, and professional and non-professional athletes. Leading our organization is a dynamic team of healthcare professionals who continually strive to be at the forefront of medical innovation and healthcare service delivery. For more information, a complete list of services, and Healthpointe locations, visit https://www.healthpointe.net.