5 Foods for Bone Health (Besides Milk)

As we age, our bones naturally weaken, leading to an increased risk of osteoporosis.

Osteoporosis affects both men and women, but it is particularly common in women after menopause.

To prevent osteoporosis, it is important to avoid alcohol and tobacco and to exercise regularly.

Diet is also crucial. What foods can help keep bones healthy?

We explored this based on information from the American health media outlet ‘Verywell Health’.

◇ Plums

Plums are not only good for your gut but also beneficial for your bones.

This is because they are rich in boron, a nutrient that aids in calcium absorption.

According to research, women who consumed plums had a reduced risk of fractures.

Another study focused on men.

Men who ate 9-10 plums daily for a year showed increased bone mineral density. Dried plums are also effective.

◇ Cranberries

For strong bones, various nutrients are needed in addition to calcium, including vitamin D, magnesium, phosphorus, boron, protein, vitamin C, and zinc.

Among these, cranberries are rich in vitamin C, which is essential for the production of collagen in the bone matrix, the substance surrounding bone cells in bone tissue.

◇ Orange Juice

100% orange juice is rich in potassium and magnesium, which help increase bone mineral density.

The carotenoids that give oranges their orange color also play a role.

Research indicates that citrus fruit juices, including oranges, are rich in carotenoids, which help maintain healthy bones. It is even better to drink varieties fortified with calcium and vitamin D.

◇ Olive Oil

Extra virgin olive oil, obtained by cold-pressing the fruit pulp, is rich in polyphenols.

Polyphenols, a type of antioxidant, prevent inflammation in our bodies and protect cells.

They also contribute to cardiovascular health by improving blood circulation and lowering blood pressure.

Furthermore, polyphenols have the effect of strengthening bones.

Studies show that individuals who consumed olive oil daily as part of their diet experienced a significant increase in bone mineral density.

◇ Avocado

Calcium is a key component of bones. However, our bodies do not absorb calcium efficiently.

To maximize calcium absorption, an adequate amount of vitamin D in the blood is necessary.

Vitamin D is typically abundant in animal-based foods such as fatty fish like mackerel and sardines, egg yolks, and animal livers.

Avocado is one of the rare plant-based foods that contains a significant amount of vitamin D.

Source: Kormedi.com