Six Snacks for Healthy Bones

Of course, there is no safest way to prevent the development of osteoporosis. However, a healthy lifestyle and a healthy diet can help reduce the risk.

Your body needs more than just calcium to keep your bones healthy. Other beneficial substances include magnesium, protein, boron, phosphorus, vitamins A, C, D, K, zinc, potassium, omega-3.

And the most beneficial snacks for bones are:

1. dried plum. It is known that this product has a beneficial effect on digestion and the condition of bones. The fact is that it contains many nutrients. One serving of prunes (40 g) provides 3 g of fiber, 0 g of added sugar and 6% of the recommended daily value for potassium. In addition, prunes contain phenolic compounds that can form bones and prevent bone destruction. Research shows that prunes can benefit both men and women: the first should eat 10-12 prunes a day for a year, and the second should eat 5-6 prunes a day all year.

2. Curd and fruits. Cottage cheese contains protein, and this element is important for maintaining healthy bones. In addition, cottage cheese is considered a source of magnesium, calcium, selenium and phosphorus. Cottage cheese with probiotics will be especially beneficial for bones. This is confirmed by some scientific studies.

3. Natural frozen orange juice. The composition of this juice includes vitamin C. It plays a key role in the production of collagen, which is essential for cartilage and bone formation. In addition, with this juice you will get potassium, flavonoids, and also if you choose fortified juice – vitamin D and calcium.

4. Sardine and avocado toast. Avocados and sardines provide healthy fats that support healthy bones. In addition, these products contain phosphorus, magnesium, vitamin A. Also, when choosing sardines, it is best to take fish with soft bones: it contains a lot of calcium.

5. roasted soybeans. They contain isoflavones that protect bones from destruction and support their formation. Scientists note that products containing soy in general have a good effect on the condition of the bones.

6. enriched stamps. For example, in ordinary Cheerios flakes you will find vitamins A, C, D, magnesium, zinc and other substances that are good for bones.

News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.