Watch what you eat and add essential nutrients that benefit bone health

Your diet is one of the most important factors for keeping your bones healthy and strong. As well as healthy living, which means avoiding bad habits such as a sedentary lifestyle and smoking, healthy eating can help you to avoid bone density loss and damage to your bones.

Which are the best foods for bone health?

• Milk and dairy products. Basically because they are rich in proteins and calcium. Choose skimmed varieties to keep your fat intake down, lactose free if you find them easier to digest or plant milks such as soya.
  You need vitamin D to absorb this calcium. This vitamin is found in some fish such as salmon, as well as egg yolks, albeit in small amounts. The best source of vitamin D is really the sun.
• Leafy green vegetables. Broccoli, cabbage, sprouts, spinach, chard, watercress, lamb’s lettuce and lettuce are vegetables that contain vitamin K that your bones need. This vitamin promotes blood clotting and helps to improve bone calcification. All these vegetables are also an important source of calcium and other vitamins.
• Fruits like oranges, tangerines, kiwis, grapefruit, limes and plums and red fruits such as blueberries and strawberries are good sources of vitamin C. They contribute to the formation of new bone tissue and prevent density loss, as the calcium is better absorbed.
• Nuts. They contain phosphorus, magnesium, zinc and boron, which are responsible for preventing mineral bone loss that leads to the porosity.
• Legumes. As well as calcium, they contain fibre and vegetable proteins.
• Foods with omega 3 fatty acids. These prevent calcium excretion in urine and improve absorption. Omega 3 is found in oily fish, such as salmon, tuna, sardines, mackerel, anchovies and in nuts and olive oil.
• Probiotic foods. These care for bacterial flora and encourage intestinal absorption of all nutrients. Yoghurt, sauerkraut, kefir, fresh cheeses, miso, plain chocolate and sourdough bread.

Accompany a balanced diet with physical activity for at least an hour and a half every week. Do a combination of aerobic and muscle building exercise. This will strengthen your bones and provide them with future protection.

This post is also available in: Spanish