![]() ![]() These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium. ![]() Other foods with oxalates are rhubarb, beet greens and certain beans. Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Aim to get no more than 2,300 mg of sodium per day. if it lists 20% or more for the % Daily Value, it is high in sodium. To learn if a food is high in sodium, look at the Nutrition Facts label. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. Salty FoodsĮating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. For example dairy products, although high in protein, also contain calcium that is important for healthy bones. You can make up for this loss by getting enough calcium for your body’s needs. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. Many older adults do not get enough protein in their diets and this may be harmful to bones. It’s important to get enough, but not too much protein for bone health and overall health. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. More Tips for Eating for Good Bone Health Beans (Legumes) More research is also needed to better help us to better understand the relationship between these drinks and bone health. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. Leafy greens and other nutrient-rich foods are good for your bones. Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.ĭark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.Ĭalcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. ![]() Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes. Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins. Some dairy products are fortified with Vitamin D.įatty varieties such as salmon, mackerel, tuna and sardinesĬollard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Interdisciplinary Symposium on Osteoporosis (ISO2022)ĭairy products such as low-fat and non-fat milk, yogurt and cheeseĬalcium.Fracture Liaison Service (FLS) Resources. ![]()
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