Growing up, most of us were handed a cup of milk so we could make our bones strong. This is due to the calcium inside the milk, one of the key nutrients for strong bones. But you should still add these foods and drinks to your diet as an adult, especially as you age.
Nutrients such as vitamin D, magnesium, and phosphorous are key to keeping strong bones, preventing them from injury, and reducing the risk of osteoporosis. If you want to maximize your bone health, try these seven foods to strengthen bones and joints today, and incorporate them into your diet.
7. Prunes
Starting our list of best foods to strengthen bones are prunes. While you may think of other health benefits to these pieces of dried plums, there is a benefit to your bones, too. Research has found that eating prunes every day, along with foods with calcium and vitamin D, can help improve bone density. This may be due to the ability of prunes to lower inflammatory chemicals in the body that contribute to bone breakdown.
6. Figs
Next up on our list of foods to strengthen bones are figs, a tastier alternative to prunes. A serving of two figs contains around 65 milligrams of calcium and other bone-healthy nutrients like potassium and magnesium. Even if figs are out of season, dried figs are just as good, with half a cup providing around 121 milligrams of calcium.
5. Grapefruit
Fifth on our list of best foods to strengthen bones is grapefruit, a tart way to start your day. Citrus fruits like grapefruit have vitamin C, which can help prevent bone loss. One pink or red grapefruit has around 88 milligrams of vitamin C, providing what you need for the entire day. If grapefruit is just a little too sour for your tastebuds, a navel orange has 83 milligrams of vitamin C.
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4. Almonds
Coming in fourth for best foods to strengthen bones is almonds. Nuts are one of the highest sources of non-dairy calcium and provide another way to keep your skeleton strong. Almonds have the highest amount of calcium than any nut, with half a cup containing 190 milligrams of calcium. You can also enjoy almond butter to get your fill of calcium for the day.
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3. Sweet Potatoes
Rounding out the top three best foods to strengthen bones is sweet potatoes. While magnesium and potassium are lesser-known nutrients to keep your bones healthy, you can get both in sweet potatoes. Add a baked medium-sized sweet potato to your meal with no salt, and increase your magnesium and potassium intake by 31 milligrams and 542 milligrams, respectively.
2. Kale
Second on our list of foods to strengthen bones are dark green leafy vegetables, particularly kale. While you can also enjoy veggies like broccoli, collards, Swiss chard, and cabbage, kale is packed with nutrients to keep you feeling good. Key nutrients in dark leafy greens include calcium, magnesium, and vitamin K, which can reduce your risk for osteoporosis.
1. Canned Salmon
Last but not least on our list of best foods to strengthen bones is salmon. Fatty fish like salmon or mackerel offer a range of bone-friendly nutrients, such as vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also aid bones. The best way to eat salmon for bone health is canned because the tiny soft bones in each mouthful will provide over 100 milligrams more calcium than fresh salmon.
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