Strong bones are crucial to overall health and wellbeing, especially as we age. Certain nutrients, like calcium and vitamin D, play a crucial role in bone health. However, a balanced diet isn’t always enough to meet your daily requirements.
That’s why adding bone-friendly beverages to your routine can be a great way to support your bones. In this article, we’ll explore ten beverages that can help keep your bones strong.
1. Milk
Milk is a well-known bone-boosting beverage, and for a good reason. One cup of milk contains 30% of your daily calcium needs. For people who are lactose intolerant, lactose-free milk and plant-based milk fortified with calcium can also be great options.
However, it’s essential to choose milk with little to no added sugars or flavors to avoid unnecessary calories and additives.
2. Yogurt
Yogurt is another dairy product that’s great for bone health. Like milk, yogurt is rich in calcium, with one cup of plain Greek yogurt providing 20% of your daily calcium needs.
Additionally, yogurt contains beneficial probiotics that can help keep your gut healthy, which plays a role in overall health, including bone strength.
3. Cheese
Cheese is a great snack option that can also help support strong bones. Like milk and yogurt, cheese is a good source of calcium, with one ounce of cheddar cheese providing 20% of your daily calcium needs.
Cheese is also a good source of protein, which is essential for muscle health, and contains vitamin B12, which plays a role in maintaining healthy nerves and red blood cells.
4. Fortified Cereals
Cereals that are fortified with calcium and vitamin D can be a great way to start your day and support bone health. Look for cereals that are high in fiber and low in sugar to avoid unnecessary calories and promote overall health.
5. Orange Juice
Orange juice fortified with calcium can be a delicious way to start your morning and help meet your calcium needs. However, it’s essential to check the label as some orange juices can be high in added sugars.
Additionally, orange juice is high in vitamin C, which is essential for healthy skin and immune function.
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6. Soy Milk
Soy milk is an excellent alternative to dairy milk for people who are lactose intolerant or following a plant-based diet. Soy milk naturally contains calcium and is typically fortified with vitamin D.
Additionally, soy milk contains beneficial anti-inflammatory compounds called isoflavones, which may help reduce the risk of certain chronic diseases.
7. Tea
Green and black teas are rich in compounds called catechins and flavonoids, which have been shown to help support strong bones. These compounds may help increase bone density and reduce the risk of fractures.
Additionally, tea contains caffeine, which can help improve mental focus and alertness.
8. Bone Broth
Bone broth is a trendy beverage that’s said to have a range of health benefits, including supporting bone health.
Bone broth is made by simmering animal bones, like chicken or beef bones, for an extended period to extract beneficial nutrients like collagen, calcium, and magnesium. While more research is needed, bone broth may help improve gut health, joint health, and skin health.
9. Almond Milk
Almond milk is another popular milk alternative that can help support bone health. While almonds themselves are not a significant source of calcium, many almond milks are fortified with calcium and vitamin D.
Additionally, almonds are a good source of magnesium, which works alongside calcium to support bone strength.
10. Smoothies
Smoothies can be an easy and convenient way to pack a range of nutrients into one tasty beverage.
Try blending together ingredients like milk or yogurt, leafy greens, frozen fruit, and nuts or seeds to create a nutrient-dense smoothie that supports overall health and bone strength. Just be sure to limit added sugars and calorie-dense ingredients like nut butter or sweetened yogurt.
