Soft diseases and osteoporosis are one of the worrisome side effects of the aging process. Experts explain that with each passing year around the age of 30, everyone experiences a decrease in bone mineral density (the mineral content of bone per unit of bone), a condition that affects women more quickly than men. When bone mass drops below healthy values, it’s known as osteopenia, which can be a precursor to bone disease or osteoporosis. Osteomalacia is a condition of impaired mineralization caused by a deficiency of vitamin D and calcium, while osteoporosis is a severe reduction in bone mineral density that weakens the skeleton and increases the risk of fractures.
According to a report by dietician Dr. Molly Hembrey and published by Eat This Not That, calcium and vitamin D play pivotal roles in bone growth. It is difficult to get vitamin D naturally from foods unless you are careful to eat select ingredients, including egg yolks and fish.
Ways to strengthen bones
Many healthy habits can help delay bone loss or strengthen existing bones, such as losing excess weight, following a healthy, balanced diet in general, and getting enough physical activity. But one of the best ways to prevent bone loss is to consume enough calcium as well.
1300 milligrams per day
Dr. Hembrey says most children and adults should aim for 1,300 milligrams per day, from a combination of whole and fortified foods, including supplements when needed.
Here are some of the best foods to help reach the recommended levels of calcium daily:
1. Milk
Dr. Hembry recommends three servings of one cup of milk per day, as the best calcium options are in the cow’s milk and yogurt group as well as fortified milk, almond milk or calcium-fortified soybean alternatives.
2. Dark leafy vegetables
Spinach is at the top of the list of leafy green vegetables that are good for your health in general. But Dr. Hembrey warns that improving calcium levels in the body is not one of the benefits of eating spinach, because it contains a compound called oxalate, which inhibits the body’s ability to absorb calcium. Therefore, she advises adding other dark leafy greens along with spinach such as kale, kale, mustard greens or kale to maintain a balanced diet and avoid negative impact.
3. Calcium-fortified cereals and juices
Dr. Hembry adds that choosing whole-grain packages labeled “calcium fortified,” along with a glass of cow’s milk, almond milk or a glass of calcium-fortified orange juice in the morning, can cover two-thirds of the recommended calcium intake per day.
4. Salmon, tahini and almonds
Dr. Hembry concludes her advice by noting that canned salmon and sardines contain about 118 to 300 milligrams of calcium per 100 grams, while a tablespoon of tahini provides about 60 milligrams of calcium, and a quarter cup of almonds provides 95 milligrams of calcium.