Have you been paying attention to your bone health? You may be surprised to know that bone mass start to decline as early as 20-30 years old! The good news is, it’s never too late to start eating your way to healthier and stronger bones.
Here are top 5 foods for healthy bones that you can eat right now:
1. Milk and cheese – dairy products are well-known sources of calcium. They’re easily accessible and can be enjoyed anytime of the day. A cup of milk on average, contains 305 mg of calcium and a single slice of cheese contains about 150mg of calcium.
Your daily calcium requirement increase as you age. Adults need at least 1,000mg of calcium per day. Adding a slice of cheese to your lunch sandwich and enjoying a cup of warm milk before going to bed can help you meet your calcium requirements.
2. Soya beans and soy-based drinks like soy milk with added calcium – plant-based food can also be good sources of calcium. A perfect example are soy beans and soy milk, some of which are also fortified with added calcium.
According to Livestrong.com, fortified soy milk gives you just as much calcium as cow’s milk–and it’s also a great source of vitamin D and protein.
Bottled soy milk are now available in different flavors and can be enjoyed as a refreshing source of calcium on the go. Soy milk is also a good alternative to cow’s milk especially if you’re lactose intolerant for example. Swap your regular afternoon frappe to a serving of chilled soy milk to boost your calcium intake.
3. Green leafy vegetables – Kale, broccoli, arugula, bok choi, and okra are examples of vegetables that are high in calcium. These greens are widely available and can be enjoyed as part of a meal, salad, or a green smoothie!
A cup of spinach for example has 30mg of calcium and a cup of broccoli has about 62mg of calcium. Be creative in adding more greens to your diet, not only for your bones but for your overall health and nutrition.
4. Fish – strengthening your bones and preventing disease such as osteoporosis are good reasons to love your seafood! Fish such as salmon, cod, and sardines are high in calcium. A serving of canned sardines packs 240mg of calcium primarily because of their soft, edible bones.
Some ideas to incorporate sardines in your diet are mixing them with pasta, salad, or as a topping for your crackers with cheese.
5. Yogurt – yogurt is an excellent source of calcium as well as other nutrients like potassium and protein. A cup of yogurt may contain up to 372mg of calcium! It can also be enjoyed by some people who are lactose intolerant.
You can easily boost your calcium at the start of your day by adding yogurt to your dry cereals or to your morning smoothie. Did you know? Yogurt is also a great alternative to sour cream. Try it as a dip for vegetable sticks to give your snacks and even party food a healthy twist.
While it’s possible to get sufficient amounts of calcium through your diet, many people don’t eat enough calcium-rich foods. According to a survey by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), the calcium intake of Filipinos is inadequate. Calcium supplements like Calvin Plus can fill the gap between how much calcium you get from your food and how much calcium you need per day.
Tip: Before buying a calcium supplement, ask your doctor on the recommended calcium intake that’s suitable to your needs. In addition, not all calcium supplements are the same and may vary in terms of absorption.
Calcium supplements with Boron are now available in the market. Boron assists calcium absorption and is important in calcium metabolism.
Read: Are You Getting Enough Calcium? to learn more about calcium deficiency.