Foods that are calcium powerhouses can boost your bone health in four
ways. First, the calcium in them helps prevent the thinning that is virtually
inevitable for your postmenopausal skeleton. Second, several of the foods up
your intake of vitamin D, which is also important for bone health. Third, when
you eat calcium-rich foods, you enhance the effect of any osteoporosis drugs
you may be taking. And finally, foods with calcium content heighten the benefit
of weight-bearing exercise. Supplements can't entirely make up for a lack of
calcium and vitamin D in your diet, so promise yourself to add these 15
good-and-good-for-you choices to your meal plan starting today!
1. Get Milk!
That now-classic milk mustache ad is spot on. Just one glass of milk a
day has 30% of the calcium needs for the under-50 set. Add a few more ounces if
you're over 50. The jury is still out about whether skim and fat-free versions
are the best choices so go ahead and have whole milk if it tastes better to
you. You'll be more likely to down the recommended amount and you'll only be
spending about 150 to 175 calories depending on how many ounces you drink. Look
for brands with vitamin D added for even more bone-boosting benefits.
2. The Yogurt Advantage
Surprise! This delicious dairy product that dates back at least to 2000
B.C. actually has more calcium than milk. An 8-ounce serving gives you over 40%
of your daily requirement of the bone-building nutrient. Bonus: You'll also be
consuming health-promoting probiotics. A warning, however: Greek yogurt is not
fortified with vitamin D. Of course that may not be a problem if you're eating
other sources of vitamin D and getting some sunshine for a few hours a day
several times a week. Why not top your yogurt with fruit to add even more good
nutrition to your treat?
3. Say Cheese
From savory bleu to sharp cheddar to creamy brie and camembert, cheese
is a satisfying nosh on it's own or a palate-pleasing addition to any dish.
Portion control is key, however, because calorie and fat counts are typically
quite high. Fortunately, a mere 1.5 ounces of cheddar gives you more than 30%
of your daily calcium needs, and other cheeses have similar values. Most
cheeses also have small amounts of vitamin D.
4. Scream for Ice Cream
The grandchildren aren't the only ones who will benefit from the calcium
in America's favorite frozen dessert! Why not join the kids every now and then
for a cone in your favorite flavor? Or just have a scoop in a dish to avoid the
carbs and calories in the cone. Also, consider opting for light versions that
are lower in calories and fat.
5. The Egg and You
Eggs got a bad rap for a while, but they've been largely exonerated as
long as you eat them in moderation. Along with plenty of protein in a whole
egg, the yolks give you about 6% of the vitamin D you need each day. Going for
the white-only alternative will cut fat and calories but it won't help protect
your bones.
6. Fortified Options, Part 1: Soy Milk
If you're lactose intolerant or simply don't want to eat dairy products,
a good alternative is calcium-enriched soy milk. Half a cup has more calcium
than regular milk. Not only that, but recent research shows that plant-based
chemicals called isoflavones in the soy may increase bone density.
7. Fortified Options, Part 2: Cereal
Another fortified product that can help you get enough calcium is
cereal. Several brands are available including Kashi U Black Currants and
Walnuts, Total Whole Grain, and Wheaties. Add milk and you've got a bowlful of
calcium plus some vitamin D. This choice is an obvious one for breakfast but we
know single Boomers who like to have cereal as a simple, no-cook supper as
well!
8. Fortified Options, Part 3: Orange Juice
Try Tropicana's Calcium + Vitamin D, a brand of OJ that gives you both
of the bone-building nutrients right along with your vitamin C. Also, studies
have shown that the ascorbic acid in OJ may help with calcium absorption.
Fresh-squeezed, of course, isn't fortified so you're better off skipping the
juicer and buying a carton instead.
9. Nothing Nutty About This Choice
Peanuts and almonds are packed with potassium, which inhibits the loss
of calcium in urine. Walnuts are rich in alpha linolenic acid, an omega-3 fatty
acid that slows down bone loss and helps bone formation to continue. Nuts are
also good sources of protein and other nutrients that contribute to keeping
bones strong.
10. The Seeds of Good Bone Health
All seeds are good sources of magnesium, a key nutrient in bone health.
Pumpkin seeds are the top contender but flax seeds, sesame seeds, and sunflower
seeds are all good options and they give you lots of vitamins in the bargain.
Sprinkle seeds on salads, roast them for snacks, or add them to recipes for a
flavorful way to help keep your bones in good condition.
11. A Fish Story, Part 1: Salmon
A 3-ounce serving of salmon has over 100% of your daily vitamin D needs.
If you choose canned salmon with edible bones, you'll also be getting plenty of
calcium. Either way, heart-healthy omega-3 fatty acids are in the mix, so this
is a win-win option.
12. A Fish Story, Part 2: Sardines
These canned wonders have significantly high levels of both calcium and
vitamin D. Add them to pastas and salads for their unique, savory taste and for
their nutritional value.
13. A Fish Story, Part 3: Tuna
Three ounces of canned tuna give you about 39% of your daily dose of
vitamin D. As popular as it is affordable, tuna is also an excellent source of
other bone-friendly nutrients such as potassium, magnesium, and omega-3 fatty
acids.
14. Calcium Rich Veggies, Part 1: Broccoli
Veggies can't give you all the calcium you need, but broccoli does a
great job of adding to your cache of both calcium and vitamin D along with
vitamin C, fiber, and cancer-fighting nutrients. Raw or steamed, broccoli does
your bones good and keeps you healthy in other ways as well.
15. Calcium-Rich Veggies, Part 2: Leafy Greens
Dark, leafy greens are arguably the best non-dairy sources of calcium.
Try kale, arugula, watercress, and collard greens either cooked or in your
salads. However, while spinach gives you iron and other nutrients, it contains
oxalic acid. This makes its calcium content unavailable for absorption by the
human body.
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