Forget Milk: Nutritionists Reveal Five Unexpected Foods for Stronger Bones
LONDON – Conventional wisdom often points to milk as the cornerstone of bone health, but top diet experts are challenging that notion, revealing five surprising foods that can significantly strengthen bones - and milk doesn’t make the list. As concerns grow around osteoporosis and bone density, particularly with an aging population, understanding these option dietary sources is crucial.
Magnesium plays a vital role in nutrient absorption, specifically calcium and vitamin D, with approximately 60 per cent of the body’s magnesium stored in bones. Consequently,low magnesium levels are linked to decreased bone mineral density and an increased risk of osteoporosis.
Beans: Frequently enough celebrated for their protein and fibre content, beans are also a rich source of calcium and magnesium. A single cup of cannellini, navy, or great Northern beans provides around 190mg of calcium. Black beans are particularly extraordinary, delivering 120mg of magnesium per cup – nearly a third of the daily recommended intake.”Beans may not be people’s top choice for a bone-strengthening food, but they’re packed with all different types of vitamins to keep us strong,” says nutritionist Ms Pellegrini, suggesting adding them to casseroles or salads.
Bone Broth: While lacking the direct calcium content of tinned fish, bone broth offers notable benefits through its collagen content. Collagen, a naturally occurring protein, comprises roughly 90 per cent of the protein in bones and is crucial for supporting bone density and structure. The body’s natural collagen production declines by approximately 1.5 per cent annually with age, leading researchers to suggest collagen supplementation may aid bone density and strength in those with osteoporosis. Longevity nutritionist Ms Bhuwania Lohia recommends bone broth as a readily available source of collagen, particularly beneficial during colder months. “it’s a very good source of collagen, and is especially good for this time of year, as the weather gets colder,” she stated, adding that it can be homemade or purchased from health food stores, sometimes even including chicken and vegetables.
