Super Foods for Your Bones
Bok Choy Calcium is plentiful in many vegetables. When shopping go for the dark leafy greens such as bok choy (seen below), Chinese cabbage, and kale. The traditional soul food favorites, turnip greens and collard, these also provide a lot of calcium. Studies show that one cup of chopped, cooked turnip greens has about 200 milligrams of calcium.
Bok Choy
Salmon
Salmon and other types of fatty fish offer a variety of bone-boosting nutrients. They contain calcium as well as vitamin D, which assists in calcium absorption. They’re also high in omega-3 fatty acids. Fish oil supplements have been shown to reduce bone loss in elderly women and may prevent osteoporosis. Nuts and Seeds, Soy Foods, Calcium Supplements, Sunshine, Weight-Bearing Exercise, are also great source that help to strengthen the bones
Sunshine Sunshine Sunlight is not a food but its a great source of vitamin D. The body produces vitamin D in response to sunlight. Without vitamin D, our bodies cannot properly absorb the calcium in foods. Cloudy weather, a northern latitude, and darker skin can interfere. Because of this, some people may choose a vitamin D supplement. The recommended dietary intake is 600 IU a day for most adults, jumping to 800 IU above age 70. Check with your Doctors before you take any Vitamin D supplements. Weight-Bearing Exercise In order to get the most out of your bone-boosting diet, you’ll want to do regular weight-bearing exercise. This includes any activity that uses the weight of your body or outside weights to stress the bones and muscles. The result is that your body lays down more bone material, and your bones become denser. Brisk walking, dancing, tennis, and yoga have all been shown to benefit your bones. [/box] Disclaimer
More Information
Bok Choy Calcium is plentiful in many vegetables. When shopping go for the dark leafy greens such as bok choy (seen below), Chinese cabbage, and kale. The traditional soul food favorites, turnip greens and collard, these also provide a lot of calcium. Studies show that one cup of chopped, cooked turnip greens has about 200 milligrams of calcium.
Bok Choy
Salmon
Salmon and other types of fatty fish offer a variety of bone-boosting nutrients. They contain calcium as well as vitamin D, which assists in calcium absorption. They’re also high in omega-3 fatty acids. Fish oil supplements have been shown to reduce bone loss in elderly women and may prevent osteoporosis. Nuts and Seeds, Soy Foods, Calcium Supplements, Sunshine, Weight-Bearing Exercise, are also great source that help to strengthen the bones