As you age, it's important to take into account all the significant changes happening in your body - and adjust your diet accordingly. One of those changes involves your bones. As people age, they naturally begin to lose bone mass and density faster than new tissue can form, which means bones can become brittle and more prone to breaking.
This is especially true for postmenopausal women.
According to nutritionist Elizabeth Ward, women lose bone tissue at a faster rate during the first five years after menopause due to declining levels of estrogen, which protects against bone disease.
The fact is that your bones also begin to lose calcium and other essential minerals as you age. Fortunately, a well-balanced diet can help. By eating foods that are rich in bone-strengthening vitamins and minerals, you can reduce your risk of bone loss and all the risks that come with it.
"Poor bone health can lead to problems like rickets and osteoporosis, as well as an increased chance of breaking a bone later in life due to falls. To protect your bones, you need to add calcium-rich foods to your diet, vitamin D which helps your body absorb calcium, vitamin C, which is responsible for the synthesis of collagen and phosphorus," says Sally Stevens, nutritionist.
"Yoghurt, milk and cheese are rich in calcium and are good for bone health. However, there are many other foods that can help, especially if you're a vegetarian," says Amy Archer.
1. Beans
Because old bone cells are constantly being broken down, it's crucial to consume calcium daily to protect bone structure and strength, experts explain. Beans are a phenomenal plant source of calcium. For example, one cup of white beans offers 191 milligrams of this mineral, which is 14,7% of the daily value. Beans are also a good source of potassium.
2. Kale
Men over the age of 50 should try to get 1.000 milligrams of calcium a day, while women that age need 1.200 milligrams a day.
"Dark leafy greens such as kale, turnips and arugula are rich in calcium, which is an essential mineral for bone health. Just one cup of chopped kale contains approximately 170 milligrams of calcium, or about 15% of your daily calcium needs. Consuming adequate amounts of calcium is imperative for people over 50 years old," says Isa Kujawski, nutritionist and trainer.
Ward notes that bone health is more than just getting adequate calcium and vitamin D.
"Dark leafy vegetables like kale contain vitamin K, which is essential for the formation of a vital component of bone tissue," she explains.
A 2017 study in Osteoporosis International found that higher dietary potassium intake was associated with higher bone density.
3. Peppers
One large yellow bell pepper contains 342 milligrams of vitamin C.
Vitamin C stimulates the production of bone-forming cells and protects bone cells from damage.
4. Eggs
Experts say starting the day with scrambled eggs or an omelette is an easy way to protect your bones.
Eggs are a rare food that naturally provides vitamin D, which is needed for the absorption of calcium from the intestinal tract. While vitamin D can be absorbed from sunlight, many people do not get enough and therefore do not get adequate vitamin D in their diet.
Egg yolks are especially important - one egg yolk contains almost 100% of the daily value of vitamin K2, a fat-soluble vitamin that Kujawski says delivers calcium to the bones.
Older people should ensure that vitamin K2 is part of their daily diet to ensure that calcium is adequately transported to their bones.
5. Pumpkin seeds
Whether you snack on them or eat them, pumpkin seeds are a food that can have a big impact on your bones.
"Pumpkin seeds are rich in magnesium, zinc and phosphorus - all minerals necessary for bone health," say experts.
Magnesium supports the activation of vitamin D, which helps regulate calcium and phosphorus to build and maintain bone mass. Zinc is needed for calcium absorption. Without zinc, you cannot maintain healthy bones, writes Msn.
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