Healthy Bones

What else to eat for healthy bones?

"Milk" is usually the word when we think of foods for our bones. What else, aside from milk, cheese and yogurt, can also help us to build our bones?

Prunes

Prunes, which are dried plums, are known to be good for our digestive system. According to recent studies, having 5-6 prunes a day can help prevent bone loss. Prunes are high in potassium, vitamin K and magnesium. These are also building blocks of our bones.

Onions

Onions are known to have anti-bacterial effects. They contain some type of polyphenols (nutrients that can only be found in plants) that protect our bones. Study shows that women who have onions in their diet every day has 5% more bone mass than those who have less than once a month.

Salmon

Fish, in general, are associated with better bone health. High fat fish like salmon and sardines are high in vitamin D, which helps us to absorb calcium. They are also high in Omega 3 fatty acids, which also contribute to bone health. Having 2-3 servings (3oz) of high fat fish per week can increase our vitamin D consumption.

Walnuts

Walnuts and other nuts contain the plant version of Omega 3 fatty acids called ALA. Include walnuts in your eating plan for healthy bones; they pair perfectly with prunes as a healthy snack too.

*Please consult a dietitian for further evaluation of your diet to see if you are getting enough nutrients for your bones.

JUDY