5 Superfoods for Strong Bones

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Healthy bones are essential to weight loss, and pain-free exercise. Many people who suffer from achy joints, and stiffness could notice a reduction in pain and increases in flexibility with additional calcium intake. Calcium-rich foods are a great way to maintain healthy bones, and the preferred way to get your recommended daily calcium intake of about 1,000 mg. Get started with these superfoods to help build strong bones.

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White Beans: A hot weight-loss food, these little beans are also a superfood for healthy bones. This legume provides an excellent source of protein, fiber and is nearly fat free. A cup of cooked white beans contains about 160 g of calcium, along with essential minerals like magnesium, phosphorus and potassium (nutrients for bone health).  Check out our yummy recipe for Barbecue Beans and White Bean Chili.

Salmon: A rich source of protein and omega-3 fatty acids, salmon is a favorite for building bone density. Omega fats were shown in a recent study at the University of Maryland Medical Center to increase the absorption of calcium in the body. Research suggests that people deficient in fatty acids are more likely to suffer bone loss.(1) Check out our recipe for Honey-Dijon Glazed Salmon.

Collard Greens: A cousin of Kale, these leafy green vegetables provide about 350 mg calcium per cup and are also a good source of magnesium and omega-3 fatty acids. Also contains Vitamin K, a nutrient essential to bone health. Collards provide a variety of other health benefits as they contain sulforaphane, a compound with anti-cancer, anti-diabetic, and anti-bacterial properties.

Dairy: A good source of protein and calcium, research has shown that foods like yogurt can be helpful for weight loss and provides about 50 percent of your daily calcium requirements. Cheeses also contain energy-producing B vitamins to promote a healthy metabolism.  Find loads of calcium rich smoothies here!

Sesame Seeds: Top a salad or your favorite stir-fry off with these little seeds for a bone-healthy meal. These seeds have a nutty flavor and exceptional nutrient content. In just ¼ cup, sesame seeds provide 352 mg calcium, 126 magnesium, and 226 mg phosphorus.

Building strong bones takes exercise, and balanced nutrient intake. Ideally, a combination of Calcium, Magnesium and Vitamin K and Vitamin D are optimal. For more information on how to maintain strong bones, watch this short video:

Enjoy this yummy White Bean Chili recipe in the summer, winter, fall or spring!

References:

  1. http://www.umm.edu/altmed/articles/omega-3-000316.htm/
  2. http://www.theknee.com/knee-articles/2010/ten-super-foods-for-bone-health/

 

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