Five Foods That Help Promote Healthy Bones

Used correctly, good nutrition can help to improve your health, improve your immune system, and even strengthen your bones and joints – helping to protect your body from injury.

School Of Personal Training Posted Aug 31, 2018 Future Fit Training


Often when people think about nutrition they think of it in terms of losing weight. Will this food help me lose weight? Or will this food make me gain weight? If you type nutrition into Google it won’t take you too long to find an article titled “X foods that help you burn fat” or something similar. But this is not the only role of nutrition.

Yes, nutrition can also be used to help you lose or gain weight, but you would do better thinking of nutrition as your first line of defence for health and protection. In this article we are going to look at five foods that can help promote healthy bones.

Foods that can help promote healthy bones

Before looking at specific foods, we will take a brief look at how foods can promote healthy bones. Foods that are high in calcium are good for bone health, as calcium is essential for bone growth and maintenance. But calcium is not usually enough for bone health alone, you also need vitamin D.

This is because vitamin D helps the body to absorb calcium. Having a diet that is high in calcium and vitamin D will massively improve bone health. Vitamin D can also help strengthen muscle, which will help protect bones [1].

Recommended Daily Intake of Vitamin D and Calcium

Vitamin D intake per day is the same for men and women who are aged between 1 years old and 70 years old. You should be consuming 600IU per day, or 800IU after 70 years of age.

Calcium can range dramatically from 200mg for a new-born baby, 700-1000mg for a young child, 1300 for teenagers, 1000mg for adults, and 1200 for the elderly.

All information provided by Health Link BC [2].

Five foods that help promote healthy bones

Now we’re going to take a look at five foods that can help you to maintain strong, healthy bones. Remember, these foods are specifically chosen for their benefits for bone health, however they should also contain many other benefits too.

Food #1 Eggs

Eggs are known as the original fast food, they are easy to cook with, and can be used in a variety of meals. They can also be very cheap to buy. Eggs are a great source of vitamin D, with each egg yolk containing 32IU of vitamin D.

Food #2 White Beans

Most of the foods on this list are suitable for vegetarians, omnivores, and pescatarians, but this is the only food on the list that is suitable for vegans. White beans are an excellent source of protein, so are often incorporated into vegan meals as a decent replacement for meat. But they also contain 119mg of calcium per serving! Other beans such as Black Beans, Chickpeas etc contain calcium, but not as much. Vegans might also want to look at calcium sulphate enriched tofu.

Food #3 Tuna

Like eggs, tuna is a common food found in bodybuilding diets, this is due to its relative cheapness per serving, its high protein content, and its ease of use (a tuna sandwich is one of the easiest high protein meals to make). Tuna is also an excellent source of vitamin D, particularly bluefin tuna which contains 219IU of vitamin D per serving. Salmon (canned) is an even better source, between 250-550IU, but it is not as common.

Food #4 Yoghurt

If you want to boost the protein then you can go for Greek yoghurt [1], but from a bone health point of view most yoghurts will do. Plain yoghurt is a fantastic source of calcium – containing 272mg per serving. Some yoghurts are even fortified with vitamin D making them a great source of both vitamin D and calcium.

Food #5 Whole Milk

Perhaps the most obvious food on this list. Everyone knows that milk gives you stronger bones. A serving of whole milk can contain around 316mg of calcium, while also containing 103IU of vitamin D. Milk is also cheap to buy, and can be added to scrambled eggs for a perfect bone strengthening meal!

Further Reading

So there you have it, five fantastic foods for maintaining bone health and increasing bone strength. If you’ve found this information interesting and would like to learn more then why not check out our Nutrition & Weight Management course? Not only will it teach you nutritional information similar to this, but it will also help you to understand eating behaviour. This course is perfect for personal trainers looking to improve their clients’ health and fitness through diet.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257679/

[2] https://www.healthlinkbc.ca/healthlinkbc-files/sources-calcium-vitamin-d