Strong bones are an important aspect of healthy living that protects our organs and reduces the risk of injury. With age, our bones tend to lose their density and become brittle. This can result in bone-related disorders such as Osteoporosis and Osteoarthritis. This can affect daily life, gait, posture and increase the risk of fractures.
Middle-aged individuals and women especially after menopause are at high risk of developing bone-related disorders and must take extra precautions. Bone related diseases can take place due to certain vitamin and mineral deficiencies. Calcium and Vitamin D are essential in maintaining bone health. With that, correct weight training, a balanced lifestyle and no smoking can contribute to healthy bones.
Here are some drinks you can consider for healthy bones-
Dark green leafy vegetables are good, although a less heard source of bone boosting food. Green veggies like spinach and kale are rich in calcium. Just blend some kale in a blender with yoghurt. You can also toss some fruits like oranges and bananas. Such fruits with potassium help to improve bone density.
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Dairy products have the highest concentration of calcium which is the bone-building mineral. To improve the consumption of vitamin D one can go for fortified milk. According to PubMed, milk can help to prevent the risk of developing Osteoporosis.
Grapefruit juice helps to assist the collagen production in the bone matrix. It is rich in vitamin C which means it can help to drive out the free radicals detrimental to bone health.
If you follow a vegan diet, then you must have tried this drink. To substitute milk, almond milk is one of the best choices. Almond milk is enriched with calcium so those who do not consume dairy products almond milk can work to reduce the chances of Osteoporosis.
Soy milk is another plant-based option to extract bone health benefits. According to National Centre for Biotechnology Information, soy milk has non-steroidal phytoestrogen. This helps to create a protective effect against age-related bone loss.
Blueberry is a versatile fruit that not only improves skin, and heart health and manages diabetes but also strengthens the bones. Blueberries have been shown to increase the osteoblast progenitor cells of human bone marrow. However, more evidence is required to prove the same.
Green tea can also help to maintain strong bones as it contains fluoride. This helps to slow down the process of Osteoporosis, a condition that makes your bones weaker and more prone to fractures.