It’s important to make sure your bones are strong and healthy as you age. Not only does keeping your bones healthy provide structure to your whole body, but it also protects your organs, anchors your muscles, and provides more mobility. So, what are some bone-strengthening foods you should be adding to your diet to keep yourself healthy as you age? These are a few of the best items that are easily accessible and delicious for every diet.
6. Dried Figs
Two figs contain about 65 milligrams of calcium, an important nutrient if you want to focus on bone health. One of the best bone-strengthening foods you can have on hand is dried figs. Like prunes, figs can be sliced over oatmeal or blended into smoothies. They even pair well with cheese for an easy snack on the weekends.
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5. Plant’s Milk
Milk is a high contender for the best bone-strengthening foods around. But if you don’t want to drink from an animal, try plant milk. Milk from almonds, rice, or soy is typically fortified to reach a calcium level similar to its dairy counterpart. Meaning around 8 ounces of plant milk contains roughly 350 to 400 milligrams of calcium.
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4. Almonds and Almond Butter
Speaking of almond milk, almonds and almond butter are another one of the best bone-strengthening foods that you can find. The heart-healthy items are easy to stock up on and have a variety of uses. A half-cup of almonds alone has 190 milligrams of calcium, while 2 tablespoons of almond butter contains roughly 111 milligrams of calcium.
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3. Canned Salmon
You don’t have to eat canned tuna for benefits. If you want to switch up the product a little, then try canned salmon, which is another way to get an abundance of calcium in your diet. A 3-ounce serving of canned salmon has around 180 milligrams of calcium, which is great for boosting bone health.
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2. Dark Leafy Greens
Leafy greens have amazing benefits for the body. But if you want to focus on bone-strengthening foods, then you need to keep dark leafy greens stocked in the fridge. From bok choy to collard greens, you’re looking at getting about 200 milligrams of calcium in about one cup, which is 20% of your daily goal. Along with that, dark greens have vitamin K, which helps reduce the risk of osteoporosis.
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1. Milk
Milk is easily one of the best bone-strengthening food options that you should always have on hand. It’s easy to just drink a glass every day, or mix it in with your recipes, whether baking or cooking, or adding to your morning coffee. Milk easily has the most calcium, with 1 cup of low-fat milk providing 314 milligrams of calcium, providing 24% of your daily value.