Strong bones are extremely important after a certain age, so it is crucial to nourish them well. It has been ingrained in our minds that strong bones make a strong body. You may have heard that you can build stronger bones by drinking a glass of milk every day or taking a walk and keeping your body in shape as you age. Besides these, however, there are other options too. Here is a list of delicious drinks that help strengthen your bones.
There are some simple drinks that can help you increase your calcium intake. They give your bones the nutrients they need to stay strong, whatever your age. In addition, there are a few options that don’t depend on dairy. Plum smoothie, for example, is on the list of drinks that help strengthen your bones.
Drinks that help strengthen your bones
Key nutrients that are crucial for strong bones include calcium, vitamin D, magnesium, vitamin K, phosphorus, boron, vitamin C and potassium. For the most part, a well-balanced and diverse diet can give you all the good things your bones need, especially common foods like fruits, vegetables, legumes, nuts, seeds and lean proteins. You need to put in more effort as you get older, according to The Nutrition Twins.
Boost your morning routine with a nutrient-packed smoothie that can help your bones in a big way. A prune smoothie will be most beneficial for strengthening your bones if you use whole prunes instead of prune juice, writes eatthis.com.
Prunes contain nutrients such as vitamin K, phosphorus, boron and potassium. These work in unison to help support the body’s bone structure, and they protect bones from breaking down with age. Research continues to show that it helps maintain healthy bones in men and women. Eating 5-6 prunes every day may help prevent bone damage.
By adding prunes to smoothies, you can also enjoy their natural sweetness without the need for added sugar, which weakens bones, according to The Nutrition Twins.
Another easy-to-drink beverage that nourishes and strengthens bones is green tea. Thanks to its potent antioxidants and other compounds that reduce oxidative stress, this beverage has been “linked to preventing age-related bone loss.”
Dietitians say that “it’s believed that green tea’s bioactive components might lower the risk of fracture by improving bone mineral density (BMD) and supporting bone growth.”. One study found that bone mineral density in women drops dramatically in the first 3 to 5 years immediately after menopause. This is another reason why it is important to pay close attention to your body’s needs. It is recommended to incorporate as many nutrient-drinks as possible, such as green tea, into your daily routine as you age.
If you don’t have enough vegetables in your diet, then you may need to drink them. Green leafy vegetables serve your body’s daily needs. However, there are also many vegetables that can contribute to a healthy and strong bone structure.
For starters, make sure that your green juice contains plenty of solid green vegetables. For example, you can use parsley, coriander, lettuce or cabbage. These vegetables can provide your bones with herbal calcium, and they are very rich in vitamin C, which helps to form collagen that further strengthens bones.
“Green veggies are also rich in vitamin K, which has a big role in strengthening bone and boosting bone formation, which means it helps to strengthen the bone matrix,” The Nutrition Twins wrote in the journal Bone Reports.
Kefir is a probiotic, fermented beverage. It is made by adding kefir grains to either cow’s milk or goat’s milk. While kefir can be made dairy-free by adding other alternatives, such as coconut water or coconut milk, dairy-free versions won’t provide the same nutritional benefits as dairy-based ones, according to Healthline. Kefir is also on the list of drinks that help strengthen your bones.
This grain-based drink has been shown to improve bone mineral density. “Given that one cup contains numerous bone-building minerals, such as 9 grams of protein, 25% DV for calcium and 20% DV for phosphorus, and vitamin D (12% DV), it’s no surprise,” explains The Nutrition Twins.