32257985_SThere are some key nutrients that promote healthy bones. Of course calcium and vitamin D are instrumental in this. Calcium plays an important role in keeping your bones and teeth strong, while vitamin D helps your body absorb calcium and assists with bone growth. Magnesium and potassium also play a role in bone health. If you don’t get enough magnesium, your body may have an issue with vitamin D balance. Additionally, “potassium neutralizes acid in your body that can leach calcium out of your bones.”

One of the ways you can get your magnesium and potassium fix is by eating a sweet potato. A medium-sized one contains “31 milligrams of magnesium and 542 milligrams of potassium.” There are also plenty of other foods you can eat to promote bone health:

Dark, Leafy Greens: Many of these contain a good amount of calcium. “One cup of cooked spinach contains almost 25% of your daily calcium.” Collard greens contain “268 milligrams per 1 cup cooked.” This ends up being more than 25% of your daily intake. Kale contains “101 milligrams in 1 cup of raw.”

Citrus fruits: While orange juice may contain very little calcium and zero vitamin D naturally, there are many brands that have added nutrition. Also, citrus fruits such as oranges and grapefruits contain vitamin C, which can help in preventing bone loss.

Dairy products: Milk is often at the top of everyone’s mind when they think “bone health” — as it should be. Just “eight ounces of fat-free milk…provide you with 30% of your daily dose of calcium.” You can also choose a milk brand that offers an added vitamin D boost. Yogurt is another great choice for calcium and vitamin D; however, keep in mind that Greek yogurt contains less calcium.

Dairy-free alternatives: If you’d prefer dairy-free alternatives, you’re in luck. Milk made from coconuts, almonds, or soybeans are often given a nutrient boost so you don’t lose out on important things like calcium and vitamin D.

Fish: Sardines, tuna, and salmon are all great options in the bone health department. Sardines have “high levels of vitamin D and calcium.” Salmon is another great choice; “a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D.” Tuna is also a vitamin D source; you can find 39% of your daily dose in just 3 ounces of canned tuna.

You may also like...

How you can benefit from custom orthotics Have you ever been victim to the wrong shoes? While in short bursts they may not bother you, too much walking or standing could lead to an enormous amount of pain. If you’ve ever seen the TV show “Friends,” you may be picturing “The One with Monica’s...
Finding the right fit Now more than ever in modern chiropractic care’s 123 year history, its ability to provide pain relief and a variety of other benefits is widely recognized by patients and peers in the healthcare industry alike. Still, as with any health professional,...
Is your desk job harming your health? Working in an office may seem like a safe, comfy job. However, there are a lot of dangers that actually come with working at a desk all day. Depending on your job, you may end up putting in long hours, you could have a stressful commute, and then you...
Maintaining a Sunless Tan by Amber WhiteChiroHealthUSA Social Media SpecialistFor sun-worshippers who strive to get that bronze glow, laying out in the sun, or baking in a tanning bed, has proven to be dangerous for the skin. The harmful ultraviolet radiation (UV) from the su...

Pin It on Pinterest