Getting adequate calcium and vitamin C is of utmost importance when it comes to maintaining and improving bone health.
Vitamin C stimulates the body to produce bone-forming cells and also acts as a powerful antioxidant, protecting your bones from damage. Meanwhile, calcium is the main mineral found within the bones themselves.
Some great foods that include vitamin C and calcium include:
● Oranges or orange juice
● Broccoli
● Peppers
● Milk
● Cheese
● Yogurt
● Dark leafy green veggies
● Soy milk
Something else to keep in mind here is to stick with a more alkaline diet over an acidic diet. Research indicates that acidic foods, such as chicken, coffee, alcohol, high-salt foods, and more, can actually cause more leaching of the bones. In turn, this can lead to greater bone loss and a decreased bone density.
Some other nutrients that are critical for bone health include vitamin D, vitamin K, and protein. Vitamin D helps the body absorb calcium, and vitamin K plays a vital role in supporting bone health. Bone is further made up of 50% protein, indicating the importance of the macronutrient.
Most individuals require 0.8 grams of protein per kilogram of body weight per day. Just something to keep in mind when choosing foods, snacks, or meals