Foods For Strong Bones

Our bones remain strong throughout young adulthood. As we hit our 30s,
they slowly begin to thin out. In women, this process accelerates
after menopause, but there are ways to put on the brakes. One of the
best lines of defense is your diet -- eating the right foods can give
you the maximum bone strength and boost your bone density at any age.

Nuts and seeds

Nuts and seeds can bolster bone health in several ways. Walnuts and
flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds
contain potassium, which protects against the loss of calcium in
urine. Nuts also contain protein and other nutrients that play a
supportive role in building strong bones.

Salmon

Salmon and other types of fatty fish offer an array of bone-boosting
nutrients. They contain vitamin D, which assists in calcium
absorption. They're also high in omega-3 fatty acids, which may also
help bones. Fish oil supplements have been shown to reduce bone loss
in women and may help prevent osteoporosis.

Milk

Calcium is the cornerstone of strong bones. Adults up to age 50 need
1,000 milligrams per day. Beginning at age 51, women need 1,200
milligrams every day, and when men hit 71, they need to hit that mark,
too. The pop star of calcium sources is undoubtedly milk. A single
8-ounce cup of milk, whether skim, low-fat, or whole, has 300
milligrams of calcium.

Soy foods

Half a cup of calcium-enriched tofu contains over 400 milligrams of
calcium. Soy milk is usually fortified with 300 milligrams of calcium
per cup. Soy has other bone-building benefits, too. New research
suggests plant-based chemicals called isoflavones strengthen bone.
Isoflavones are plentiful in soy foods, such as tofu. This may make
soy useful in warding off bone disease in postmenopausal women.

Hold the salt

Salt is a major culprit in depriving the body of calcium. The more
salt you eat, the more calcium gets carried away by urine. Sticking to
a low-salt diet can help you keep more calcium to strengthen your
bones.

Sardines

Milk and dairy products are not the only ways to get calcium. Another
excellent source is sardines. All those little fish bones have just
what you need to build bone mass in your own body. Eating three ounces
of canned sardines delivers a little more calcium than a cup of milk.

.Source: WebMD.com