As we get older, our body reduces its natural production of collagen, leading to weaker bones. Although milk is often considered the best source of calcium, there are many other food sources that can help to keep our bones strong. Let’s take a look at 6 foods that can help keep your bones strong.

Broccoli

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Broccoli is often overlooked, but is actually a highly beneficial source of calcium. Broccoli does not contain oxalates like spinach, meaning it is more easily absorbed by our bodies. Broccoli is also high in many nutrients including vitamin C and fibre.

Prunes

Maintaining bone density is very important for post-menopausal women and prunes may be the answer! Studies have shown that prunes can help to aid in maintaining bone density. They are packed full of antioxidants and have anti-inflammatory properties. This can help to boost your bones through reducing bone resorption.

Oily Fish

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Oily fish such as sardines are very good for keeping your bones strong. Sardines are packed full of omega-3’s which have many health benefits. They also are a good source of calcium due to the bones being edible. Eating sardines will boost your intake of calcium whilst also providing you with vitamin D. This is another bone strengthening nutrient that will help your body to absorb calcium.

Fermented Foods

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Foods such as sauerkraut, Kimchi and natto are all great sources of vitamin K. This is an important nutrient for building bones. Vitamin K helps modify proteins in the bones to allow them to bind with calcium. Adding fermented food to your diet will help increase bone mineral density and reduce the chance of fractures.

Nuts and Seeds

Nuts and seeds are great for helping keep your bones strong. Almonds and sesame seeds are particularly good as they provide calcium, magnesium and phosphorus. A handful of nuts or some seeds can easily be added to your meals.

Leafy Vegetables

Although spinach is often the go-to leafy vegetable, there are others that can help keep your bones strong. Kale, Bok Choy and Collard Greens are all high in calcium. They do not contain oxalates like spinach so will be more effective. They also contain high levels of vitamin K.

Adding variety to your diet with these foods will greatly help with keeping your bones strong. Eating a variety of calcium rich foods will keep your bones strong. Next time you’re thinking about having milk consider adding one of these powerful alternatives to your diet.