Want to Age Well? Eat These 8 Foods for Strong Bones

Bones are an incredible part of the human anatomy, and the foods you eat can affect their strength and structure.

"Your bones are alive. Every day, your body breaks down old bone and puts new bone in its place," saysMisti Gueron, RDN, CDE, a Los Angeles-based medical nutrition therapist.

"Your bones hold your largest reservoir of calcium, and your blood also requires calcium to regulate muscle contraction. What you miss from your diet may be withdrawn from your bones," she says.

Many people reach their peakbone massaround age 30 — and after that, you lose slightly more bone mass than you gain each year. The higher your peak bone mass is, the less likely you are to develop osteoporosis as you age, according to theNational Institute of Arthritis and Musculoskeletal and Skin Diseases.

But no matter your age, making a few dietary changes may improve your overall bone health and enhance your skeletal structure for the rest of your life.

As you get older, eating more of the foods on this list may help keep your bones strong thanks to the nutrients in them.

When it comes tobuilding bone strength, fish might not be the first food you think of; But the tiny, under-appreciated sardine is a powerhouse of bone-building nutrition.

"Canned sardinescontain small, edible bones that provide calcium, plusvitamin Dfor enhanced absorption," saysCaroline Kaufman, RDN, a nutrition expert in New York City. A3.75-ounce can沙丁鱼的有27 percent of your daily value of calcium and 22 percent of your daily value of vitamin D.

Thehealthy fatsin sardines may also benefit your bones. In fact, eating omega-3 fatty acids (found in fatty fish like sardines) has been associated with higher bone density, according to an October 2017 study inOsteoporosis International.

Kaufman recommends trying sardines on an open-faced rye breadsandwichwith spicy mustard and a spritz of fresh lemon juice and chopped tomato. Or, simply spread fork-mashed sardines on whole-grain crackers.

All leafy greens — like bok choy, arugula, spinach, romaine,collard greensand watercress — contain specific nutrients important for bone health.

"Most of us know that calcium and vitamin D are important for bone health, but bone formation relies heavily on an adequate balance of several important nutrients, including magnesium andvitamin K, which are both found in leafy green vegetables," Gueron says.

When it comes to magnesium, the majority of the mineral is found in your bones. In fact, magnesium is associated with preventing fractures, per a July 2017 study in theEuropean Journal of Epidemiology.

Next time you're making a salad, sandwich or stir-fry, be sure to go heavy on the leafy greens — your bones will thank you.

Purple produce, like prunes, is packed with polyphenols that give them their color and act as antioxidants in the body. These antioxidants help protect you from heart, eye, memory andimmune systemproblems, according to June 2008 research in theInternational Journal of Biomedical Science.

A clinical trial of postmenopausal people found that prunes were associated with a decreased risk of bone loss and improvements in bone structure, reducing the risk of osteoporosis, per the May 2017 results inNutrients.

While the research is still unfolding, the nutrient content of prunes is quite notable when it comes to your bones.

Prunes contain vitamin K, which helps to improve calcium balance and promotes bone mineralization. They also contain copper, which aids in bone structure, as well as boron and several polyphenols that may help with the regulation of bone-building and bone breakdown, according toAmerican Bone Health.

Enjoy prunes right out of the bag or add them whole, diced or pureed in your favorite recipes.

Pulses are part of the legume family, but the term "pulse" refers only to the dried seed. Dry peas, edible beans, lentils andchickpeasare the most common types of pulses. In addition to providing plant protein, fiber and antioxidants, pulses provide key minerals for healthy bones including calcium, magnesium and manganese.

"Research shows that people who eat more pulses have higher overall nutrient intakes, including key nutrients for bone health, like potassium and magnesium," saysCynthia Sass, RD.

"I recommend eating a half cup of pulses daily, but if that's not practical, aim for a half cup three times a week. Eat them in place of meat in a plant-based meal, or as a starch alternative in a meal that also includesanimal protein, like a salad with salmon and white beans, or an omelet served over a bed of lentils," suggests Sass.

In addition to being good for bone health, pulses are incredibly versatile — Sass says they're incorporated into nearly every type of cuisine around the globe and can be enjoyed in both savory and sweet dishes.

葡萄不仅有利于你的心,但是你may also experience their benefits in your bones. Grapes are a great source of vitamin K, a nutrient that has been shown to have a positive effect on bone mineral density and help decrease fracture risk, according to an October 2007 study inNutrition and Clinical Practice.

Pumpkins are not only a mainstay for Halloween; their deliciousseedswill help keep your bones healthy. A source of healthy fats, iron, magnesium and zinc, crunchy pepitas are brimming with good nutrition.

Thanks to the zinc content (1 ounceof roasted pumpkin seeds provides 20 percent of your daily value of zinc), pumpkin seeds are a smart food to ensure your bones stay strong and healthy.

When it comes to bone health, zinc can't be overlooked; This mineral is needed to produce the matrix of collagen protein threads that's important for bone mineralization.

Zinc is also essential for bone healing, and low levels in the body have been closely linked with osteoporosis, according to a May 2010 study inMolecular and Cell Biochemistry.

Enjoy a handful of pumpkin seeds as a snack or add them to salads, soups or casseroles for some bone-healthy nutrition and plenty of crunch!

You may know thatwhole grainsare an important source of key nutrients for optimal health: fiber, magnesium, thiamine, phosphorous, protein, niacin, manganese and selenium, to name a few. But when it comes to bone health, one of these nutrients plays a key role.

"It is the magnesium in whole grains that is essential for bone health. About 60 percent of magnesium in our bodies is held in our bones, and it has been shown that taking in more magnesium improves bone density in some people," saysSylvia Klinger, RDN, founder ofHispanic Foods Communicationsand advisory board member for theGrains Food Foundation.

Although some grains may have higher nutrient density, allgrains provide a variety of nutrients. Klinger suggests if you are looking for a variety of delicious flavors and textures, try experimenting with the now "trendy" ancient grains. "You might be surprised to know thatamaranth, quinoa, freekeh and teff are some of the ancient grains that, when combined with other foods, can help strengthen your bones," says Klinger.

If you're looking for a non-dairy source of bone-building calcium,chia seedsare a great choice. "One ounce of chia seeds (about two tablespoons) has 17 percent of your daily value for calcium," Kaufman says. That's almost as muchcalcium as a glass of milk.

Plus, chia seeds are a good source of protein,healthy fats, fiber and antioxidants which support good health. "You can sprinkle them on salads like flaxseeds, or stir them into liquid like a smoothie, oatmeal or yogurt. Mix them with a liquid like almond milk to create chia pudding, a wholesome base for ahealthy breakfasttopped with fresh fruit, nuts, coconut flakes and warming spices like cinnamon or ginger," suggests Kaufman.

Deli meats,breakfast cereals, fast food, canned soups andfrozen dinnersare all high in sodium (a component of salt).

Lowering salt in your diet isn't just important for your blood pressure, but it's good for your bones, too. Sodium affects calcium balance by increasing its excretion, and high-salt diets are all too common in the United States.

In fact, each additional gram of sodium eaten per day may increase bone loss by 1 percent per year, a 2004Bone Health and Osteoporosisreport says. But, this may be counteracted with eating morecalcium-rich foods.

"Getting rid of the salt shaker at the table is one start, but reducing the number of processed foods you eat may have an even bigger effect. Read your labels and look for products with 140 milligrams of sodium or less per serving," Gueron says.

When it comes tosoda, you probably already know it's not the most nutritious choice — but the reasons may be different than you think.

"Sparkling beverages like colas have high amounts ofphosphorus, which can cause excess calcium excretion and put your bones at risk," Gueron says.

Colas were associated with low bone mineral density in an October 2006American Journal of Clinical Nutritionstudy.

The best advice to maintain bone health: "Keep it in balance and don't make soda your regular fluid of choice," Gueron says.

For the most part, a cup or two of coffee per day is okay and may even boastsome health benefits. But, too much of a good thing may be bad for your bones.

"For someone who already has bone loss, exceeding about 300 milligrams of caffeine may worsen the condition. That's about the amount in a 16-ounce coffee," Gueron says.

"Read nutrition labels, because caffeine also shows up in more than just coffee. Other sources of caffeine includeteas, sodas, energy drinks, nutrition bars, cocoa,chocolateand breakfast cereals," Gueron says.