WOMEN'S CARE

How to Get Stronger Bones - Page 2

By Michele C. Hollow @michelechollow
 | 
October 23, 2017

More foods for strong bones

Cheese and milk are good sources of calcium, too. However, if you live a dairy-free life, you can get calcium from soy products, coconut and almond milks, and even oranges. Many people are surprised to learn that oranges are a good source of calcium. Dried apricots and fresh kiwi also contain calcium.

You might also want to add foods that are fortified with calcium. Many juices and some breads have added calcium in them.

In addition to eating foods that are high in calcium, if you’ve been diagnosed with osteoporosis or osteopenia, your doctor may suggest that you take calcium and vitamin D supplements; as many as 75 percent of Americans may be deficient in vitamin D.

Osteoporosis is when bones become weak and brittle. Osteopenia occurs when your body doesn’t make new bone as quickly as it reabsorbs old bone. Taking calcium supplements and vitamin D can help slow down these diseases.

These foods for strong bones are rich in vitamin D:

  • Oily fish, such as salmon, sardines, and mackerel
  • Eggs
  • Fortified breakfast cereals (choose ones that are low in sugar.)
  • Some powdered milks
  • Coconut, almond, soy, and rice milks

 

 

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Updated:  

October 23, 2017

Reviewed By:  

Christopher Nystuen, MD, MBA