There is no bone about it: your skeleton is an important (but often overlooked) part of your overall health. Strong bones store important minerals, are hard to break, support the whole body, and can move freely. Still, it’s easy to take healthy bones for granted until you get a wake-up call that requires attention when diagnosing a fracture or osteoporosis. (Don’t miss these habits. Secretly increase your risk of osteoporosis.)
Looking for something to prevent your skeleton from aging? One of the best ways to strengthen your internal support system is your diet. Edible options such as milk and other dairy products, dark greens, fish, and citrus fruits include nutrients known to improve bone health (calcium, potassium, vitamins C, D, K, etc.) )contained. So which is the best food to prevent bone aging?
As a nutritionist, my reliable bone maker is yogurt. As a starting point, it contains calcium, an important nutrient for bone density. One 6 ounce container of plain regular yogurt packs 311 milligrams of this nutrient. This is impressive, at 31% of the recommended 1,000 milligrams per day.
Yogurt, on the other hand, contains a large amount of protein. From about 9 grams per 6 ounces of regular varieties to 16 grams per Greek container. Studies have shown that getting enough protein supports bone health, especially if the system has enough calcium.
And did I mention potassium? With one plain regular yogurt snack-sized container, you can get 15% of women’s daily goals and 12% of men. Potassium has been shown to improve bone density in the elderly. To make the bones more effective, some yogurts are fortified with vitamin D.
Not surprisingly, some studies have shown that this delicious fermented food is a good medicine for bones. In a 2017 study of older people, those who ate more yogurt had increased bone density and improved overall physical function. Similarly, a 2013 study of more than 3,000 participants found that milk and yogurt intake was associated with hip bone mineral density (although, strangely, the spine). Was not related to bone density).Other studies American Journal of Clinical Nutrition We conclude that dairy products (ideally three servings a day) can reduce the risk of fractures in later years.
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Wondering if it’s better to go to Greek for bone health? I say it’s a toss up. While regular yogurt tends to contain more calcium than Greece, Greek yogurt is packed with more protein. As long as you choose low-sugar or sugar-free varieties, there is no mistake in choosing either. (If the yogurt flavor feels tingling, try adding berries and citrus fruits. Their vitamin C content sweetens the deal for bone health.)
I’m a fan of Fage Total 2%. This is a Greek yogurt that contains only two ingredients: milk and a lively and lively culture. (It’s no wonder you’re at the top of this list of the best Greek yogurts!) Or check out Stonyfield’s low-fat, smooth, creamy plain yogurt. Fortified with Vitamin D3, it provides bone-building calcium and Vitamin D in a one-two punch. Blending into smoothies, mixing with Mexican food, or folding into baked goods, both options will definitely help your bones.
Sara Garone, NDTR
NDTR’s Sarah Garone is a registered nutrition and diet technician and health, nutrition, and food writer.read more
