15 Amazing Foods For Strong Bones And Joints You Should Eat Everyday
Dairy products (Milk, cheese, and yogurt)
Sardines and canned salmon: These small fish are a good source of calcium because you eat their bones, which are rich in the mineral. A 3-ounce serving of sardines provides about 35% of your daily calcium needs, while a 3-ounce serving of canned salmon provides about 20%.Opens in a new windowwww.eatingwell.com
Sardines and canned salmon
Dark leafy greens: Kale, collard greens, and broccoli are all good sources of calcium, as well as vitamin K, which is important for bone health. One cup of cooked kale provides about 10% of your daily calcium needs, while one cup of cooked collard greens provides about 20%.Opens in a new windowunlockfood.ca
Dark leafy greens
Tofu and tempeh: These soy-based foods are a good source of calcium for vegans and vegetarians. One serving of tofu provides about 8% of your daily calcium needs, while one serving of tempeh provides about 20%.Opens in a new windowdrizzlemeskinny.com
Tofu and tempeh
Calcium-fortified foods: Many foods and beverages are now fortified with calcium, such as breakfast cereals, orange juice, and plant-based milks. Be sure to check the label to see how much calcium a serving contains.
Vitamin D-rich foods:
Fatty fish: Salmon, tuna, and mackerel are all good sources of vitamin D, which helps your body absorb calcium. A 3-ounce serving of salmon provides about 100% of your daily vitamin D needs, while a 3-ounce serving of tuna provides about 50%.Opens in a new windowwww.heart.org
Fatty fish
Eggs: Eggs are a good source of vitamin D, as well as choline, which is important for bone health. One large egg provides about 6% of your daily vitamin D needs.Opens in a new windowbritannica.com
Eggs
Fortified foods: Some foods and beverages are fortified with vitamin D, such as milk, yogurt, and orange juice. Be sure to check the label to see how much vitamin D a serving contains.
Other foods that are good for bone and joint health:
Fruits and vegetables: Fruits and vegetables are a good source of vitamins and minerals that are important for bone health, such as vitamin C, potassium, and magnesium. Aim to eat at least five servings of fruits and vegetables per day.Opens in a new windowwww.health.harvard.edu
Fruits and vegetables
Nuts and seeds: Nuts and seeds are a good source of protein, magnesium, and other nutrients that are important for bone health. Aim to eat a handful of nuts or seeds per day.Opens in a new windowharvard.edu
Nuts and seeds
Beans and lentils: Beans and lentils are a good source of protein, fiber, and other nutrients that are important for bone health. Aim to eat beans or lentils at least twice per week.Opens in a new windowwww.tastingtable.com
Beans and lentils
Whole grains: Whole grains are a good source of fiber, magnesium, and other nutrients that are important for bone health. Aim to eat at least three servings of whole grains per day.Opens in a new windowwww.eufic.org
Whole grains
Olive oil: Olive oil is a good source of oleocanthal, a compound that has been shown to have anti-inflammatory properties that may help protect bones and joints. Aim to use olive oil in cooking and salad dressings.Opens in a new windowrizoscurls.com
Olive oil
Ginger: Ginger is a good source of gingerol, a compound that has been shown to have anti-inflammatory properties that may help relieve joint pain. You can add ginger to stir-fries, smoothies, and teas.Opens in a new windowwww.nccih.nih.gov
Ginger
Turmeric: Turmeric is a good source of curcumin, a compound that has been shown to have anti-inflammatory properties that may help relieve joint pain. You can add turmeric to curries, smoothies, and golden milk.Opens in a new windowwww.everydayhealth.com
Turmeric
These are just a few of the many foods that are good for strong bones and joints. Eating a healthy diet that includes a variety of these foods can help you maintain your bone health and reduce your risk of osteoporosis and other bone diseases.
Remember, it is always best to consult with a doctor or registered dietitian for personalized advice on how to improve bone health.