Posted by Enas Al-Banna

Thursday, April 20, 2023 at 05:00 PM

Maintain for a long time Bone health Essential to overall health and well-being, a balanced diet that includes foods rich in calcium, vitamin D, magnesium and other bone-supporting nutrients can help prevent bone loss and reduce the risk of osteoporosis.

Here are 7 foods that support bone health. Only myhealth“

Dairy products

Milk, cheese, and yogurt are excellent sources of calcium, a mineral needed to build and maintain strong bones. According to research, regular consumption of dairy products can reduce the risk of bone fractures and osteoporosis. However, choosing low-fat options is important. Options to avoid consuming too much saturated fat..

Green leafy vegetables

Vegetables like spinach, spinach, and broccoli are rich in calcium and vitamin C. K and magnesium. Vitamin K plays an important role in bone health because it helps improve bone density and reduce the risk of fractures. Additionally, magnesium helps increase bone density and reduce the risk of osteoporosis..

Fatty fish

Fatty fish like salmon, tuna and sardines are excellent sources of vitamin D, which helps the body absorb calcium and build strong bones, according to research published in the journal Nature. Nutrients It shows that regular consumption of fatty fish can reduce the risk of osteoporosis and fractures.

Nuts and seeds

Almonds, sesame seeds, chia seeds, and other nuts and seeds are rich in calcium, magnesium, and other bone-supporting nutrients. One study found that regular consumption of nuts and seeds can improve bone density and reduce the risk of fractures..

Beans and legumes

Beans and legumes such as chickpeas, lentils and kidney beans are excellent sources of calcium, magnesium and other nutrients that support bone health. According to a study, regular consumption of beans and legumes can improve bone density and reduce the risk of fractures..

Eggs

Eggs contain vitamin D, which is important for bone health. Also, eggs are a good source of protein, which is essential for strengthening and maintaining bones..

Enriched foods

Many foods such as orange juice, cereals and tofu are fortified with calcium and vitamin D. Regular consumption of these fortified foods will help ensure adequate intake of these nutrients, which are important for bone health. Fortifying school meals with vitamin D and calcium improves bone health in children, reports the Journal of the Academy of Nutrition and Dietetics..