Yogurt is one of those foods that you can enjoy anytime. Whether it’s a hearty breakfast, a tempting midday snack or a delicious dessert to end the night. Just like the plain flavor, you can add toppings to your yogurt to boost its nutritional value. Suitable for protecting
That said, when thinking about what to put in your yogurt, it’s important to choose ingredients that highlight yogurt’s benefits. It is recommended to consider the food ofaccording to Emma Laing, PhD, RDNA national spokesperson for the Academy of Nutrition and Dietetics said: The best combination of yogurt to prevent bone aging is yogurt with prunes.
Combining yogurt with prunes can help strengthen your bones, says Dr. Lane.
“Recent research has shown that eating small amounts of prunes (aka dried plums) each day can help maintain bone strength,” says Dr. Laing. “Prunes contain potassium, magnesium, vitamin K, and other bioactive compounds associated with preventing bone loss.”
Sign up for our newsletter!
How to add prunes and bone-enhancing foods to yogurt
Prunes may not be everyone’s number one fruit, but they have many benefits. Incorporating them into yogurt is therefore worthwhile.As a recipe option, Dr. Leing suggests adding stewed prunes to a bowl of plain he yogurt. Then sweeten the bowl with honey or a sugar substitute and add cinnamon to taste.It can then be enjoyed as a nutritious breakfast or snack.
If you don’t like adding prunes to your yogurt, Dr. Laing suggests other fruits as a second option.
“Many fruits contain bone-building nutrients such as potassium, magnesium, and vitamin C, which have been linked to preventing fractures,” she says.
For another recipe idea, Dr. Laing suggests grabbing a mason jar or tall glass and making a colorful fruit and yogurt parfait.
“Layer plain yogurt with whatever fresh or frozen fruit you have on hand, such as strawberries, bananas, blueberries, papaya, kiwi, or pineapple,” recommends Dr. Rain. Top with other nuts and seeds for extra protein and magnesium.”
Add these ingredients (with or without crunch) and you can even blend them into smoothies. We also recommend adding fresh or frozen spinach to your smoothie.
For more recipes and ideas, visit the Academy of Nutrition and Dietetics website.
In general, yogurt is a great food to add to your diet.
Whichever option you choose, Dr. Laing boasts the benefits of adding yogurt to your diet.
“Yogurt is a versatile food on the market,” she says. “You can find it in many flavors, and it can be frozen, chilled, consumed, or squeezed out as regular fat, low-fat, and fat-free options.”
She goes on to say that, like many dairy products, certain brands of yogurt can be a great source of calcium. I can.
“Protein in particular is an important macronutrient for supporting both bone and muscle health,” says Dr. Raine. and vice versa.”
Greek, Icelandic, Australian, and French yogurts are high in protein, Dr. Rain says. Plant-based yogurt, on the other hand, is a good option for bone health when fortified with vitamin D and calcium.
The benefits of yogurt don’t stop there…
“Yogurt is unique in that it contains ‘good bacteria’ that help balance and diversity the bacteria in your gut,” says Dr. Lane. Among other things, it has been shown to support bone and immune health.”
For example, Dr. Laing explains that gut bacteria can help digest food, destroy harmful microbes, and even produce vitamins.
“The gut microbiome has been studied as a potential regulator of bone health,” she says. We found that it was associated with a decrease in the decline.”
Other ways to prevent bone aging
“A dietary pattern that includes a variety of nutritious foods can support bone health,” says Dr. Laing. will be
According to Dr. Laing, these are foods recommended by the Bone Health and Osteoporosis Foundation and the Dietary Guidelines for Americans.
- Dairy products (low-fat milk, yogurt, etc.)
- Fish (such as sardines or canned salmon)
- fruits and vegetables
- beans
- Foods fortified with calcium and vitamin D (milk, soy foods, juices, whole grains, etc.)
“These foods contain nutrients that have been shown to be beneficial to the musculoskeletal system, including protein, vitamins A, C, D, and K, B vitamins, calcium, magnesium, and potassium,” says Dr. Laing.
Finally, when it comes to promoting optimal bone health, Dr. Laing suggests finding a nutrition expert to help meet your needs. It varies from person to person based on This includes age genetics, physical activity patterns, and drug use.
“A registered dietitian nutritionist can help you navigate your need for appropriate food sources and, if necessary, supplements,” says Dr. Raine.
