Improve your bone health with these 8 superfoods

By TNT Bureau

Oct 26, 2017: Bones are quite literally the support system of the body, so it is super important to keep them strong and healthy. Bones are continuously being broken down and rebuilt in tiny amounts. Before about age 30, when bones typically reach peak bone mass (which varies from person to person), the body is creating new bone faster, but after age 30, the bone building balance naturally shifts and more bone is lost than gained. Here is a list of 8 superfoods that help in improving your bone health

Yogurt

Yogurt is an excellent source of calcium. Many brands contain about 40 percent of daily calcium needs based on an 8-oz. serving. (We recommend low-fat and fat-free.) Plus, yogurt is a tasty and versatile food. Have it for breakfast topped with two tablespoons of granola, as a snack on its own.

Nuts

Nuts like almonds and groundnut have higher amount of potassium, which plays a role in preventing loss of calcium through urine. Walnuts are known for their richness in omega-3 fatty acids. Omega 3 fats are crucial for slowing down the rate of bone loss and enhancing the process of bone formation. Nuts are also fair sources of protein and some other nutrients that contribute to stronger bones.

Cheddar Cheese

Just 1.5 oz. of reduced-fat cheddar cheese will meet about 30 percent of your daily recommendation for calcium. Add a slice to sandwiches, salads, or enjoy as a snack with crackers.

Eggs

Eggs are one of the cheapest sources of good protein. But they are also rich in vitamin D. Egg yolk can provide you with almost 6% of vitamin D that your body requires every day.

Milk

No surprise here, milk is another excellent source of calcium. An 8-oz. glass of milk contains about one-third of your daily calcium needs. (Skim or low-fat is best.) Most brands of milk are fortified with vitamin D, another nutrient essential for bone health.

Tofu

A great non-dairy source of calcium is tofu. Just one-half cup of firm tofu fortified with calcium has about 20 percent of the daily recommendation for calcium.Tofu is also a good source of protein and a wonderful addition to any stir-fry.

Celery

Celery is the best weapon you can use to keep bacteria inside your mouth at bay. Celery is loaded with various dental health benefits. As you chew celery, it helps in producing more saliva in your mouth which further prevents plaque production. Eat a piece of celery, once a week if you want to brush your teeth naturally.

Pears

Pears is fibrous in nature, it helps in producing additional saliva in your mouth. It also has a larger acid neutralizing effect on tooth surfaces. Eat a pears daily to keep your tooth surface strong and healthy.

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