We all know strong bones are important and vital to our health. They provide structure, protect organs and store calcium. Therefore, it is important to keep them in tip-top shape. One way we can do that is through diet. Calcium, magnesium, potassium, vitamins D, E, K, beta-carotene, and protein are all needed to help maintain strong, healthy bones and protect against osteoporosis. Contrary to popular belief, dairy foods aren’t the only foods that provide these bone-strengthening ingredients. There are plenty of delicious alternatives and we’ve listed 10 of them below. Check them out and taste them for yourself!
Almonds are a nut that pretty much does it all. From fighting inflammation, stress, flattening your belly, and now you can add bone-building to that extensive list, thanks to their abundance of phosphorous and calcium, two minerals that have been proven to maintain bone health. Almonds are also rich in vitamin E and omega-3 fatty acids, both of which increases bone mineral content and produce healthier, stronger bones.
Get your dose of these bone-building nutrients with our Almond Joy Smoothie!
In addition to containing a plethora of vitamins, minerals, and nutrients, kale is abundant in vitamin K, which is a vitamin that protects against bone loss and reduces your risk of breaking a bone as you age.
Kale also makes a great addition to smoothies! Taste for yourself in our Kale Mary Smoothie!
Although beans may not be the first food you think of when it comes to calcium, these legumes actually offer an excellent source of calcium, with just a half-cup serving containing about 100 mg. In addition to calcium, white beans are also rich in iron. Iron supports enzyme function, which in turn helps maintain and build strong, healthy bones.
This cruciferous vegetable is rich in almost all of those healthy, bone-building nutrients including, calcium and vitamin K. Both of these nutrients are essential in preventing osteoporosis. In fact, studies have shown that vitamin K is linked to greater bone density and reduced bone loss in early post-menopausal women.
Bok choy is another leafy green that is loaded with bone-boosting nutrients. In fact, this cruciferous vegetable is so rich in calcium that it is considered to be an even better source of dietary calcium than dairy products by nutrition experts. Bok choy is also abundant in magnesium, phosphorous and vitamin K.
This vegetable really ups the ante in our Sweet Bok Choy Smoothie!
Besides calcium, edamame also contains a heap of other bone-strengthening vitamins and minerals including, magnesium, potassium, omega-3 and 6 fatty acids, and vitamin K. But, most importantly, edamame is rich in soy protein and with studies proving that soy protein can increase bone mineral density (BMD), or slow BMD loss in women near or beyond menopause, edamame makes a great addition for preventing osteoporosis.
We don’t just use bananas in our smoothies to make them thick and creamy, this fruit offers an abundance of health benefits including the ability to strengthen bones, thanks to their potassium, calcium, magnesium and vitamin K content, all nutrients that help protect against osteoporosis. Bananas also they contain very high amounts of fructooligosaccharide (FOS), which is a prebiotic compound that helps probiotic bacteria produce digestive enzymes and vitamins. These vitamins and digestive enzymes promote your body’s ability to absorb important bone-building nutrients including calcium.
Get bananas and your strongest bones yet with our Chocolate Peanut Butter Pie Smoothie!
Sesame seeds are full of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter cup of natural sesame seeds provides more calcium than a whole cup of milk.
You can keep those bones strong while having dessert for breakfast with our Tahini Banana Split Smoothie.
Thanks to this superfoods concentration of fatty acids, flaxseed offers protection against bone loss, may increase bone density, and even reduces the risk of osteoporosis.
This dairy milk alternative offers 30 percent of the recommended daily amount of Calcium, as well as 25 percent of the recommended daily amount of vitamin D. These two nutrients work together to protect against osteoporosis and help maintain your strongest and healthiest bones.
Get a double dose of bone-building nutrients with our Pistachio Cream Pie Smoothie.
Keep those bones healthy and tastebuds happy by joining the Green Blender Smoothie Club!