From yogurt to salmon: the foods that will maintain your bone mass

Did you know thatDo the foods and drinks you consume have a significant impact on your future bone health? Building and maintaining strong bones helps provide structural support to the body and reduces the risk of osteoporosis and fractures as you age.

Early in life, the body produces new bone faster than it breaks down old bone, so bone mass increases steadily. Most people reach their peak bone mass by age 25 or 30. After that, bone breakdown outpaces new growth, and bone density naturally declines over time.

At a young age we can influence the building of bone mass by choosing a healthy lifestyle such as physical activity and a nutritious diet. Later, the focus shifts to maintaining what we have built. You can think of it as Accumulating for retirement – investing at a young age will yield healthy and strong bone mass in old age.

Calcium, vitamin D and protein: the important components for bone health

Recent research findings show that the Mediterranean diet – rich in fruits, vegetables, whole grains, legumes, lean proteins and healthy fats such as olive oil, Helps reduce the chance of suffering fromfractions and fromOsteoporosis. What else should be included in the menu?

Studies found that Fermented dairy products such as yogurt, For example, reduce the chance to fractions One serving of half a cup of low-fat plain Greek yogurt contains about 173 milligrams of calcium and 16 grams of protein. part ofYogurt products also enriched with vitamins D.

Salmon is a good source not only of calcium, but also of the vitamin D andtoprotein. A portion of 110 grams of salmon contains 10 milligrams of calcium, 500 international units of vitamin D (more than 100 percent of your daily needs) and 24 grams of protein. By the way, salmon contributes for better health also of the heart, mind and eyes.

Soy products, bspecialty drink (milk) Soy is enriched with calcium, they are great alternatives to dairy products, and can complete them. fromA glass of enriched soy milkearn 200 to 400 grams of calcium, various amounts of vitamin D and about 7 to 9 grams of protein. Try combining it with oatmeal, smoothies, soups and more.

Adama beans provide the body 98 grams of calcium and 19 grams of protein per cup – This is aboutAnother good option Like the tofu – rich in protein.

A cup of cooked broccoli will provide about 60 milligrams of calcium and it also contains a vitamin Kwhich supports blood clotting and also helps strengthen bones, which may protect against osteoporosis. You can easily add frozen broccoli, already cleaned and prepared, to various dishes and soup.

A cup of cooked kale will provide 177 milligrams of calcium. Green leafy vegetables like kale are also a good source of the vitamin K. Some of them – like spinach and chard – are rich in oxalates, a type of plant compound that binds to calcium in the intestines and prevents absorption, however, kale is low in oxalates, so he Provides good calcium absorption.

Inbal Markowitz Weiman, Clinical Dietitian, Assuta Medical Centers