Bone health is a crucial aspect of a healthy lifestyle, especially as one ages. The Bone density and mass start to deteriorate, especially in women post-menopause when the estrogen levels are low. It is important to get the right nutrients through foods that help prevent the risk of developing these bone diseases. This article discusses nine superfoods one can include in one’s meals that help promote bone health. Here goes our list:

Dark leafy greens
Greens like spinach, collard greens, kale, bok choy, Chinese cabbage, and turnip greens are all recommended for bone health. The vitamin K present in these greens helps maintain strong bones and reduce the risk of developing a bone disease like osteoporosis. Calcium and vitamin K are the main nutrients that help keep the bones healthy. According to studies, one cup of cooked turnip greens has about 200 milligrams of calcium which is around 20 percent of one’s daily calcium consumption goal. A study was conducted to understand the impact of vitamin K1 on bone metabolism. The findings suggest that incorporating this vitamin into meals may enhance the material properties of bones.

Sweet potato
A medium-sized sweet potato provides 31 mg of magnesium and 542 mg of potassium. Apart from the trusted calcium, these are two other important minerals that need to be part of one’s meals when considering bone health and preventing diseases that could affect it. Potassium is necessary for helping the body neutralize excess acidity. This excess acidity can be responsible for leeching off calcium from the bones, so enough potassium is necessary. Maintaining balanced levels of magnesium in the body is crucial for vitamin D regulation. Low magnesium levels can lead to an imbalance of vitamin D, which can negatively impact bone health. Therefore, incorporating sweet potatoes into one’s daily meal plan can be beneficial.

Grapefruit
This superfood is rich in vitamin C, which is great for skin and bones. According to studies, the lack of vitamin C in the blood can disrupt the integrity of connective tissues, including the bones. Vitamin C can also be used to prevent common bone-degenerating conditions like osteoporosis. Since it is the vitamin that is essential for the formation of collagen, which is the foundation of bone mineralization, it is important to include vitamin C-rich foods in meals. Grapefruit is one good source, as are some other citrus fruits, like oranges, lemon, pineapple, etc. Specifically, a typical pink or red grapefruit contains approximately 88 milligrams of vitamin C.

Figs
These sweet fruits are a good source of both calcium and potassium. Calcium is good for bone health, as is known, and potassium helps neutralize the excess acidity in the blood, which can harm the bones in the long run. These minerals together help improve bone health by improving density, which also helps prevent the risk of diseases like osteoporosis. Consuming four figs can provide approximately 60 milligrams, or 6% of the daily calcium requirement. Additionally, half a cup of dried figs contains almost 121 milligrams of calcium.

Salmon
Fatty fish like salmon, sardines, herring, and mackerel are excellent for strengthening bones. They contain omega-3 fatty acids that have anti-inflammatory properties, promoting healthy skin, hair, and heart. These fish are a great source of vitamin D, which is vital for strong bones. Vitamin D is crucial for calcium absorption in the body, and when combined with calcium, it improves bone density. According to a study published in Osteoporosis International, when a group of young Japanese women increased their intake of omega-3 fatty acids through fish-like sardines, they were observed to have better bone mass density. When one consumes three ounces of salmon, one gets approximately 187 milligrams of calcium due to the soft bones in the meat.

Almond butter
Almonds are packed with potassium and calcium, which are essential minerals for strong bones. Incorporating almond butter into daily meals can help one get these nutrients in a tasty and convenient way. Instead of munching on almonds, one can spread almond butter over rye toast. This is considered a much healthier option. Almonds are ground into a paste, and salt is added to make butter. Ideally, no extra oil is used because the grinding process naturally releases oils that mix in with the almond paste. Two tablespoons of almond butter have around 111 milligrams of calcium and 240 milligrams of potassium. Almond butter is also rich in protein, which makes it an ideal post-workout snack as well.

Tofu
Tofu is made out of curdled soy milk. This is a common ingredient in Asian cuisine and is known for its nutritional benefits. It is particularly popular among plant-based eaters. It is a clean protein with the least fat and is rich in calcium. Half a cup of tofu contains around a whooping 860 milligrams of calcium. Tofu is also known to be rich in isoflavones. These are responsible for promoting bone health, and regulating the calcium absorption in the body through gut microbiota and other metabolic pathways. Research suggests that the presence of isoflavones helps in preventing bone diseases, especially in women experiencing menopause, which is when the risk of osteoporosis rises.

Prunes
Based on a clinical trial conducted by a group of researchers, it has been observed that post-menopausal women who incorporated prunes into their meals experienced a significant reversal in bone loss and preservation of bone structure. This study was published in the Nutrients journal. Consequently, consuming a greater amount of prunes may aid in the prevention of diseases such as osteoporosis, which is a major risk in post-menopausal women.

Chia seeds
One ounce of chia seeds provides 17% of one’s daily calcium value, nearly equivalent to a glass of milk. It is an excellent dairy-free way to increase calcium intake. Not only that, but chia seeds are also rich in protein, fiber, healthy fats, and antioxidants, all of which contribute to better overall health. One can sprinkle them on salads, blend them into smoothies, mix them with oatmeal or yogurt, or even make chia pudding by soaking them in almond milk and adding preferred toppings like fresh fruit, nuts, coconut flakes, and warming spices such as cinnamon or ginger.