Bones are undoubtedly the support system of the body and the protectors of our brain, heart and other organs from injury, so it is very important to keep them strong and healthy. There are many things you can do to help keep your bones in great shape, like eating right and working out doing the right kind of exercises to strengthen the bones.
I don't think it's a secret that keeping your bones healthy means Calcium. This mineral is essential for the correct evolution of bones and maintaining the necessary level of bone mass. You can benefit of some good sources of calcium from eating dairy and soy products, broccoli, and sardines. However, adding calcium alone to your diet is not enough. Experts advise us to combine all the calcium-rich foods with those high in Vitamin D.
Unlike calcium, our bodies can produce vitamin D through our skin from the UV rays in sunlight. Still, because of concerns about skin cancer, and because the sun is only strong enough for the body to produce vitamin D from May to October, most people need to get the required from supplements and eating foods rich in vitamin D. Those include canned fish such as tuna and sardines, catfish, yogurt, egg yolks and shiitake mushrooms.
Let's take a look at other nutritious foods your diet should include in order to benefit your bones.
- green leafy vegetables such as kale, collards, turnip greens, spinach, broccoli, cabbage and lettuce. Dark greens also have vitamin K which can reduce risk for osteoporosis.
- grapefruits have about 91 milligrams of vitamin C, providing you with the amount you need for the entire day. If you feel that a grapefruit is too sour, you can try an orange (82 milligrams of vit C). Vitamin C stimulates the production of bone-building cells.
- fish, such as tuna, sardines, salmon and catfish are good sources of calcium, vitamin D and omega 3 fatty acids which can also help bones.
- almond butter. Simply grind the almonds and add a little salt. Two tablespoons contain 112 milligrams of calcium and 240 milligrams of potassium which help your bones maintain their structure and can limit the osteoporosis risk.
- milk. Not only dairy milk, but also soybean, almond and coconut milk.
- fruits, such as plums, figs, bananas, avocados, pears, dates and so much more.
Here's a quick and simple recipe, full of nutrients critical for bone health, that you can try this week and see if you like!
Crunchy Pear & Celery Salad
Makes: 6 servings, 1 cup each
Active Time: 25 minutes
Total Time: 25 minutes
INGREDIENTS
4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
1/4 teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white Cheddar cheese
1/2 cup chopped pecans, toasted (see Tip)
Freshly ground pepper, to taste
6 large leaves butter-head or other lettuce
PREPARATION
- Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
- Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
TIPS & NOTES
- Make Ahead Tip: Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.
- Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION
Per serving: 215 calories; 13 g fat (5 g sat, 4 g mono); 20 mg cholesterol; 20 g carbohydrates; 5 g protein; 4 g fiber; 240 mg sodium; 219 mg potassium.
Nutrition Bonus: Calcium (15% daily value)
Carbohydrate Servings: 1
Credit for recipe to EatingWell
The food that you eat can affect your bones. It's up to you to choose if you want your diet to have a positive or a negative effect on them and on your overall health. Learning about the foods and nutrients you need can help you make healthier food choices everyday. Stay on the positive side of things!
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