Fractures can be a devastating injury, especially for older adults, and with an aging population, falls among older adults are a growing public health concern in the United States.
That’s why keeping your bones strong is especially important for living a healthy life. While exercise and an active lifestyle can help keep your bones healthy, the foods you eat to fuel your body are key.
Fox News Digital spoke with two nutrition experts about smart dietary choices to keep your bones as healthy as possible.
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Here are five healthy recommendations:
1. Dairy products
Antonette Hardy, a registered dietitian at The Ohio State University Wexner Medical Center, told Fox News Digital that foods that contain calcium are “great for bone health.”
Dairy products, she says, are “one of the foods with the highest calcium content.”
Dairy products such as cheese, milk, and yogurt contain calcium, which is one of the building blocks of bone. (iStock)
“Calcium is essential for bone health,” Hardy said in an email because it is one of the building blocks of bones and teeth.
In addition to calcium, dairy products also contain vitamin K2, Dr. Eric Berg told Fox News Digital in an email.
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Based in Alexandria, Virginia, Berg is the author of “The Healthy Keto Plan” and director of Dr. Berg’s Nutritionals.
Vitamin K2 “transports calcium from the soft tissues deep into the bones,” he says.
The five foods that promote bone health are (from left to right) tofu, strawberries, dairy products, nuts and broccoli. (iStock)
“It strengthens bones and prevents calcification in the arteries,” Berg says.
2. Strawberries and other fruits rich in vitamin C
Vitamin C helps your body absorb calcium, Berg says.
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This nutrient is “essential for the production of collagen, the main component of bone tissue.”
Strawberries and other berries contain vitamin C, which helps you absorb calcium more effectively. (iStock)
It prevents bones from breaking.
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Fruits such as strawberries, which are high in vitamin C, help keep bones strong, he said.
3. Nuts
Hardy told Fox News Digital that nuts are a source of calcium that doesn’t come from animals.
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Along with calcium, nuts contain magnesium, a mineral that’s “involved in more than 300 biochemical reactions in the body, including reactions that regulate calcium in bones,” Berg noted.
Nuts are also a good source of calcium and magnesium. (iStock)
This is especially true for almonds and cashews, he added.
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“Magnesium is needed to activate vitamins D and K2, which play an important role in hardening bones,” he said.
4. Tofu
Tofu is also a calcium-rich food, Hardy told Fox News Digital.
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Tofu can be a good source of calcium, especially for people with dairy allergies or who avoid eating animal products, she said.
Hardy said women between the ages of 19 and 50 and men between the ages of 19 and 70 should aim to get 1,000 mg of calcium per day.
Tofu is a good source of calcium outside of animal foods: 4 ounces of tofu contains over 400 mg of calcium, nearly half the recommended daily intake for most adults. (iStock)
Tofu is an easy way to get this amount of calcium, she said.
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“A four-ounce serving of tofu contains more than 400 mg of calcium, and calcium-fortified tofu can contain twice that amount,” she said.
5. Broccoli
Broccoli may not be everyone’s cup of tea, but it’s packed with nutrients that can help keep your bones healthy, Berg says.
Broccoli contains calcium, vitamin C, and vitamin K, which are necessary for bone growth and repair.
Broccoli contains calcium, vitamin C, and vitamin K, all important components of bone health. (iStock)
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“By focusing on these nutrients, we can effectively support bone health,” Berg said.
