doUknow | 3 Foods to Improve your Bones
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3 Foods to Improve your Bones

If we were to compare our bodies to a machine, the skeleton would be the core structure.  It’s what holds everything together and supports your day-to-day activities.  And by caring for your bones, making sure they stay strong and healthy, is essential to reducing your risk of injury.

As with any part of your body, however, with age our bones tend to become less dense, becoming more fragile in our later years.  Exercise is a major component in keeping your bones healthy longer, but nutrition also plays a big role, if not more.  Primarily, calcium and vitamin D are key nutrients in the development and maintenance of bone health.

Although it is something to become more aware is important after 50, beginning and maintaining healthy eating habits can start anytime! Below are three key food groups than can play a critical part in keeping your bones healthy.


There’s a reason that milk plays such a big part in your diet for the first few years of your life.  Dairy is a huge source of calcium, and many dairy items are even fortified with vitamin D, making it an important part of your diet.  For example, yogurt can provide up to 30% of your recommended daily calcium intake.


For those that may not be able to eat much dairy thanks to a rumbling stomach, fish such as salmon and sardines contain a great amount of both calcium and vitamin D.  In addition to the calcium content, salmon is also high in omega-3 fatty acids that can improve your heart health.


It goes without saying you should be eating your vegetables every day, but most people aren’t aware of the calcium content for many of them.  The top calcium providers are dark, leafy greens such as kale and spinach, which can provide up to 200 milligrams of calcium from just a cup of cooked greens.  Not only does it contain calcium but many greens have a high vitamin K content which reduces the risk of osteoporosis.

These are just parts of a healthy and balanced diet and should be additions to natural whole foods.  It’s also important to remember that although these foods and a specific diet can improve bone health but should be combined with an active listen in order to maximize the impact and longevity of your bone health.

For weekly blogs on your health, check out Physiomed’s blog here!

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