Calcium is crucial to bone health. Gervacio says it's "known for building and maintaining bone density" because it produces collagen, which "provides the structural framework for bone tissue." This vitamin is best found in dairy products including milk, calcium, and cheese.
This is wonderful for cheese lovers! Gervacio says numerous dairy products "can also be added to soups, salads, or smoothies." We recommend a Greek yogurt parfait for its many health advantages.
Are we sounding like your mother by telling you to eat greens? It's true! Kale, spinach, and collard greens are superfoods. They include several health advantages, including stronger bones.
“These vegetables provide vitamin K which helps absorb calcium,” Gervacio says. We prepare or add leafy greens to soups. Fruits and dairy make green smoothies tasty." Perfect!
Lean proteins are essential to a balanced diet, especially for bone health. "Proteins are essential for collagen production, which forms bones," Gervacio says. Besides chicken and turkey, there are several plant-based choices.
Salmon, mackerel, and sardines are the finest protein sources for bone health because they include omega-3 fatty acids and vitamin D to assist your body absorb calcium. "Omega-3 fatty acids reduce joint inflammation in rheumatoid arthritis
Nutrient-rich nuts and seeds help improve bone health and general wellness. Gervacio attributes this to their magnesium concentration. "Bone mineralization requires magnesium and calcium," she explains.
These items are easy to incorporate into your diet. "Eat them as snacks or sprinkle them on oatmeal or salad," Gervacio advises. "Many overnight oat and granola recipes use nuts and seeds." Perfect!