What comes to mind when you hear the word ‘Diet’? Most people would associate the term with losing weight. Everything you eat can have either good or bad effects on your body. However, a varied diet can help your body stay healthy and function properly. In this article, we talk about foods you can have to boost your bone health and lower your odds of fractures.
Women and Their Bones
Did you know that women are more likely to get osteoporosis than men because women are born with smaller and thinner bones than males? Women’s bodies produce a hormone called oestrogen, which protects the bones. However, oestrogen levels decrease when women hit menopause. Therefore, without the hormone protecting the bones, there is a higher chance of women developing osteoporosis.
Foods That Can Provide Strength To Your Bones
A woman’s bone mass reaches its peak around the age of 30. For another twenty years, it can remain steady unless the woman faces certain rare conditions like PLO during pregnancy. Ageing and menopause can cause the body to leach calcium from the bones, thus making them weak and fragile. Mentioned below are some foods you can eat to boost bone health.
Prunes
Prunes are dried plums. They help improve not only bone strength but also digestion. Having at least five prunes a day can lower inflammatory chemicals and preserve bone mineral density, thereby protecting the bones.
Dried Figs
Having only two figs can give you a good dose of calcium every day. They contain about 65 mg of calcium, and just like their cousins, prunes go well with a variety of foods such as oatmeal and smoothies. Some people like figs in their pizzas too!
Salmon
Canned salmon can provide you with almost 180 mg of calcium. While regular salmon has only one-third of that amount, canned salmon contains tiny, soft bones that go unnoticed and hence a large number of minerals. You can make a salmon sandwich or mix it with mayonnaise to create a dip or a spread.
Plant Milk
When discussing a good source of calcium, most people think about cow milk. Though milk from cows is rich in calcium, milk from almonds, soy and rice contains about 50 mg of calcium per ounce, similar to its dairy counterpart. However, it’s always recommended to check the values for added sugars in such products.
Tofu
Just like salmon, tofu is high in calcium. A popular choice in Asian cuisine, tofu contains about 110 mg of calcium per ounce. Soy foods contain edamame, which makes them high in protein and an excellent source of protein. Therefore, soy-based foods are very beneficial for maintaining bone health.
Almonds
Almonds and almond butter have numerous advantages. They are good for the heart, great for the brain and better for the bones! Half a cup of almonds can give you around 200 mg of calcium, while just two tablespoons of almond butter can provide half that amount! Therefore, you should include almond butter instead of peanut butter in your diet.
Canned Beans
When choosing beans, go for white ones such as navy beans, cannellini beans, great northern beans, or lima beans. Having just one cup of these white beans can provide you with almost 180 mg of calcium and lots of protein.
Other Common Sources
Many other commonly consumed foods are high in calcium. Especially dairy products such as milk, cheese and yoghurt. You can also opt for green leafy vegetables such as spinach, broccoli, collards, etc. Because vitamin D aids in calcium absorption, soaking in the morning sun and eating vitamin D-rich foods can help improve bone health.
Exercise
Low-impact exercise can also help your bones become and stay stronger. However, if you are an older adult or are pregnant, you should avoid high-impact exercises that involve a lot of jumping and pounding. In addition to walking outdoors, using a treadmill, elliptical, or gentle aerobics, one can also try yoga for bone health. Yoga for prenatal is another great option for young women to improve bone strength.
Conclusion
Now that you know which foods to eat to protect and strengthen your bones, you must focus on having a balanced diet. Women can also lose some calcium from their bones during a normal and healthy pregnancy. Therefore, include the foods mentioned above in your prenatal care diet. Strengthen your bones today for better support tomorrow!