The biggest mistake so many people make with regards to bone health is waiting until it’s too late to take action.
They suffer a stress fracture only to find out from their doctor that they have a very brittle skeletal system, and by this point, the damage is done.
It’s much harder to repair and help bones maintain integrity once they are already in that weakened state.Do what you can to promote stronger bones while they’re still healthy. In short, prevention is the best medicine.
What you eat on a daily basis is going to have a significant influence on your bone health.
By getting your diet down properly, you can ensure that you are doing your best to support your skeletal system.
Let’s take a look at five essential foods that you should be eating that will help foster strong bones and ensure that you can lead the active lifestyle for years to come.
Bone Health: Your 5 Essential Foods
1. Greek Yogurt
Another reason though that you should consider adding Greek yogurt in particular is that it’s also a great source of vitamin D, which is another nutrient that’s vital for strong bones.
Vitamin D works with calcium to maintain the proper integrity of the bones so you need to make sure you aren’t falling short in it either.
Vitamin D is made naturally in the body when you’re out in direct sunlight, but many people don’t get enough sunlight each day to meet intake requirements.
Greek yogurt can help make sure you don’t suffer a deficiency. And it’s also packed with protein, which is needed for bones to grow and repair.
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Milk is the second dairy item to be adding to your diet. One serving will provide you with almost 10 grams of protein.
Along with Greek yogurt, this is a great way to get both your calcium as well as protein needs met.
Most milk varieties out there are also fortified with vitamin D, so you’ll take care of that part of the equation as well.
Sardines are a great source of calcium and vitamin D and are ideal for the lactose intolerant.
In addition to this, you’ll get some healthy fats from this fish. Many people fall low in their omega-3 fatty acid intake so this will satisfy the requirements for optimal health.
4. Canned Salmon
There’s only one caveat with this one – you need to eat the bones. Much of the calcium found in canned salmon is found in the thin bones contained so don’t remove them when you’re preparing dinner.
Fortunately, the bones will hardly be noticeable when the meat is mixed with other ingredients so most people shouldn’t have a problem with this.
In addition, salmon is also a very good source of omega-3 fatty acids and contains all the vitamin D that you need in a day.
Spinach is not only far richer in nutrients than lettuce, but it’s also a great source of calcium, iron and vitamin A.
These three nutrients will work together to make sure that your bones stay as healthy as possible, helping to reduce the risk of stress fractures or other breaks.
If you are not getting these five foods into your diet on a regular basis, now is definitely the time to work them in so you can prevent future bone-related health issues.
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DISCLAIMER / HEALTH WARNING
The material provided on this site is for educational purposes only. NONE of the recommendations is intended to replace the advice of your physician. You must seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or health condition. Only a qualified medical professional can give you the correct advice and treatment for your medical condition.
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