Most people reach their peak bone mass between the ages of 25 and 30. After reaching the peak, your bones go through resorption; they slowly break down and lose density. Fragile bones are often painful and more prone to fractures and osteoporosis.
By eating the right foods, you can slow down deterioration and maintain strong bones as you age. Read on to find out more.
Vegetables
Most of us know that dairy products help our bone health because of the high calcium level. But other foods can be even more beneficial: vegetables.
A study published in the Journal of Nutrition investigated the connection between eating vegetables and bone health. The research lasted eight weeks and involved 102 participants with a low vegetable intake. The scientists divided the participants into two groups: the control group ate an additional 270 grams of vegetables every day, while the other continued with their usual diet.
The results showed that people who consumed more vegetables improved their bone health at the end of the study. According to scientists, this was due to vegetables being rich in vitamins and minerals that benefit bones. For example, leafy green vegetables are rich in calcium and vitamin K, and red and orange vegetables are rich in potassium. Veggies that contain vitamin C are also beneficial for bone health.
These nutrients contribute to bone density, lower the risk of fractures, and reduce the acid load in our body.
Keep Your Bones Strong
Maintaining your bone health is vital regardless of your age. Besides paying attention to your diet, you should include weight-bearing exercises and strength training into your routine. Moreover, focus on your protein intake and maintain a healthy weight. If you want to go a step further, take collagen supplements for bone and joint health.
