5 Best healthy drinks to strengthen your bones (2024)

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5 Best healthy drinks to strengthen your bones? ›

Fortified 100% Orange Juice

Having a glass of 100% OJ will give you some potassium to support bone mineral density, and magnesium, which plays a role in bone health. Consuming 100% orange juice that is fortified with calcium and vitamin D can also give your bones some extra support.

Fortified 100% Orange Juice

Having a glass of 100% OJ will give you some potassium to support bone mineral density, and magnesium, which plays a role in bone health. Consuming 100% orange juice that is fortified with calcium and vitamin D can also give your bones some extra support.

If you're looking for bone-strengthening fruits, figs should be near the top of your shopping list. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium.

Bananas are known for being high in potassium, which is said to help reduce muscle cramps. But it also plays a role in bone health. Too little potassium can reduce calcium in the bones. Adequate amounts of potassium, however, can help protect bones from calcium loss and can also help boost bone mineral density.

Alendronic acid is good for your bones – it makes them stronger and less likely to break. You'll usually take it as a tablet or liquid, once a week. Take alendronic acid first thing in the morning, before you have anything to eat or drink and before you take any other medicines.

However, making lifestyle changes can help increase bone density after age 60. Exercise regularly, focusing on strength training and weight-bearing exercises. Maintain a healthy weight, and make sure your diet has plenty of calcium, vitamin D, and protein.

While many people believe that once bone density is lost, it cannot be regained, recent research suggests that it may be possible to rebuild bone density and achieve osteoporosis reversal through a combination of lifestyle changes, such as exercise and diet, and medical interventions, such as medication.

For a bone-healthy breakfast, use steel-cut oats as the base of your breakfast bowl, add a layer of Greek yogurt for some creamy goodness, and pair oats with fresh fruits. Making overnight oats is another great way to enjoy oats. You can prepare breakfast the night before or even days in advance.

What is one food people suffering from osteoporosis should eat more of? ›

People can ensure they consume calcium by including dairy or soy products, fish with bones, and leafy green vegetables in their diets. The following shows the calcium content of some common foods: fortified oatmeal, packet: 350 mg calcium. sardines, canned in oil, with edible bones, 3 ounces (oz): 324 mg calcium.

The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. We need to get enough of two nutrients in particular, calcium and vitamin D, to help keep our bones strong.

Nuts. Many types of nuts are a good source of healthy fats, protein, and nutrients like calcium and magnesium. Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios.

“Additionally, eggs are packed with protein, zinc, and other minerals that contribute to overall bone health.” In fact, the protein in eggs is another possible reason for their bone-building abilities.

Beer contains high levels of silicon . High levels of silicon intake are associated with higher bone mineral density in the hip, according to research published in 2004 . Research from 2009 found that drinking moderate amounts of wine and beer may be associated with higher bone mineral density.

Milk is easily absorbable and digestible that is available every time. One cup (237 ml) of cow's milk has 276–352 mg, depending on whether it's whole or non-fat milk. Goat milk is also a rich source of calcium, providing 327 mg per cup (237 ml). Additionally, milk is a good source of proteins, vitamin A, and vitamin D.

Calcium and vitamin are crucial, but perhaps the most surprising ingredient for strong bones is exercise.