Other Than Milk, What Foods and Drinks Can Help Promote Healthy Bones?
May 10, 2023

The bones of the human body are essential to sustaining its organs and structure. To prevent the formation of bone disorders like osteoporosis, the bones must receive the right care and attention because they are living, growing structures. All ages should place a high premium on maintaining robust bone health, even if it is more common in older adults. Regular exercise, abstaining from alcohol and tobacco use, and eating a balanced diet are some strategies to do this. Bone health must be maintained with a varied, well-balanced diet.

The National Institutes of Health state that among the many jobs performed by bones in the body are safeguarding and supporting interior organs. Certain nutrients can help build bones, which are crucial for maintaining excellent bone health. It's crucial to pay attention to what is eaten because some foods may damage bones. According to Maggie Moon, a registered dietitian with a practice in Los Angeles, excessive amounts of caffeine, sodium, and alcohol are bad for your bones.

Dairy products are an excellent source of calcium, which is required for strong bones, as well as vitamin D. The majority of the calcium in the body is kept in the bones—roughly 99 percent. Because it aids in the body's absorption of calcium, vitamin D is especially crucial. Moon suggests the following vitamins and minerals to support strong bones in addition to calcium and vitamin D:

• Protein
• Magnesium
• Phosphorus
• Potassium
• Fluoride
• Manganese
• Copper
• Boron
• Iron
• Zinc
• Vitamin A
• Vitamin K
• Vitamin C
• B vitamins
Eating a varied and balanced diet is a great way to get all these nutrients in the right amounts.
Soy milk is an excellent option for individuals with dairy allergies, lactose intolerance, or other dairy-free diets. It's rich in calcium and a complete protein, which contributes to bone health. Check the nutrition label to ensure the soy milk consumed contains at least 10 percent of the daily value of calcium per serving. Earlier studies suggest that soy foods can be part of a bone-building diet, improving markers of bone health and reducing the risk of bone fractures. Soy protein can improve bone density quality and may prevent a bone condition called osteosarcopenia

Yogurt is a calcium-rich dairy product that provides about 23 percent of the daily calcium requirement per cup. It is also an excellent source of other bone-building nutrients, including protein, phosphorus, zinc, and B vitamins. Greek yogurt is rich in gut-friendly bacteria, while the prebiotics and probiotics found in yogurt can contribute to bone health by increasing calcium absorption and bone metabolism. It is important to note that the body can only absorb about 500 mg of calcium at a time. Therefore, staggering calcium intake throughout the day is recommended to get the required 1,300 mg.
Prunes are heavily associated with gut health, and studies have shown that they may also help build strong bones. A 2022 study found that a daily serving of prunes prevented bone mineral loss in the hips and reduced the risk of hip fractures in postmenopausal women. Participants in the study ate 50 grams of prunes per day for six months. It is important to note that consuming too much calcium can weaken bones, although this usually only happens with high doses of calcium supplements.
To sum up, it is essential to maintain good bone health; therefore, eating a balanced diet rich in nutrients that support bone health is required. Only a few foods can help maintain bone health, including prunes, yogurt, and soymilk. They should be consumed in moderation because taking too much of any vitamin may have negative effects. Finally, maintaining a healthy lifestyle is essential. A balanced diet, frequent exercise, and avoiding alcohol and tobacco are all part of this.

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