There are several reasons your bones may be losing density, especially as you age. Factors like hormonal changes stemming from menopause, lower activity levels, medical conditions, and even certain medications can all play a role. However, one of the most important factors is your diet; a deficiency in important nutrients, especially calcium, could lead to and exacerbate this issue. For this reason, making a balanced diet a priority is a crucial part of maintaining healthy bones—and possibly even regaining lost density.
To discover a few of the best bone-healthy foods you can eat every day in order to prevent a loss of density, we spoke to nutritionist Catherine Gervacio from Living.Fit. She told us that dairy, leafy greens, lean proteins (especially fish), and nuts and seeds are all fantastic choices. Read on to learn more about the benefits of each.
1. Dairy Products
Calcium is one of the most important ingredients of healthy bones. Gervacio reminds us that it's "known for building and maintaining bone density" since it's involved in collagen production, which "provides the structural framework for bone tissue." And when it comes to the best sources of this nutrient, it doesn't get much better than dairy products like milk, calcium, and cheese.
This is great news for cheese lovers! But if you don't want to indulge in some plain old cheese or sip on a glass of milk, Gervacio points out that many types of dairy "can also be added to soups, salads, or smoothies." We'd like to make a case for a parfait made with Greek yogurt, which offers up a ton of additional health benefits.
2. Leafy greens
Will we sound too much like your mother if we tell you to eat your greens? But it's true! Leafy greens like kale, spinach, and collard greens make some of the best superfoods out there. They're packed with health benefits, including stronger bones.
"These vegetables provide vitamin K which helps in absorbing calcium," Gervacio explains. "Leafy greens are usually cooked or added to soups. There are green smoothies that can be made delicious by adding fruits and dairy to them." Perfect!
3. Lean proteins
Lean proteins are another crucial element of any healthy diet and should especially be prioritized by anyone looking to keep their bones strong. "Proteins are crucial for collagen production which forms the structure of the bones," Gervacio reiterates. In addition to meats like chicken and turkey, there are also an array of great plant-based options to choose from.
However, one of the absolute best types of protein for bone health is fatty fish like salmon, mackerel, and sardines, which pack in omega-3 fatty acids and vitamin D to help your body absorb calcium. "Omega-3 fatty acids have benefits to joints by removing inflammation from conditions like rheumatoid arthritis," Gervacio says. "These fish are best to eat baked or grilled as their fat content makes them very flavorful. They can also be eaten as sandwiches, salads, or even as fish tacos." Yum!
4. Nuts and seeds
Nuts and seeds are another example of nutrient-packed foods that can do wonders for your overall health, including that of your bones. Gervacio explains that this is largely thanks to their magnesium content. "Magnesium is needed, along with calcium, for bone mineralization," she says.
Luckily, these foods are also extremely simple to work into your diet. "They can be eaten as snacks or sprinkled on top of an oatmeal or salad," Gervacio suggests. "There are lots of recipes that involve nuts and seeds when preparing an overnight oat or granola." Perfect!
