Strong, healthy bones don’t come out of thin air; a host of life choices build them day by day. Doing weight-bearing exercises, not smoking, taking certain vitamin and mineral supplements, and choosing the right foods and drinks – the most famous being milk – all contribute to strong, unbreakable bones.
Yet the connection between bones and beverages goes far beyond dairy (although that is, of course, a great option). Many other beverages can help prevent bone loss by loading you up with calcium, vitamin D, phosphorus, vitamin C, and other bone-strengthening nutrients.
If you’re working on conserving your diet to fight osteoporosis, try these five healthy drinks. So, don’t miss the #1 best fruit to prevent your bones from aging.
No surprise here! Milk is a staple for bone health for good reason. Dairy products are among the highest dietary sources of calcium, the mineral that serves as the building block of the skeleton. While the jury is still out on exactly how much calcium to ingest daily to prevent bone loss, one thing is certain: adequate vitamin D intake boosts calcium absorption. Consuming the two together, such as in a glass of vitamin D-enriched milk, provides a synergistic effect in strengthening bones.
Meanwhile, milk provides plenty of protein (an impressive 8 grams per 8 ounces). Research shows that protein is a key nutrient for bone health throughout life and even helps prevent osteoporosis.
Can’t drink milk due to lactose intolerance or an aversion to its taste? Don’t worry, there are other dairy options available. A 2021 study recommended people who need to go without milk choose fermented dairy drinks as an alternative to promote bone health.
Kefir is a great example. This probiotic-rich bottled dairy product (which you can think of as a drinkable yogurt) is lactose-free, but still high in calcium. The high-fat dairy kefir also contains a dose of vitamin K2, another major contributor to bone health. A 2015 study of osteoporosis patients found that supplementing their diets with kefir for six months was associated with greater bone turnover and higher hip bone mineral density.
Dairy products top the list of calcium-rich foods, but dark green leafy vegetables are not far behind. Spinach and kale both contain significant amounts of calcium (although spinach contains oxalates, which inhibit the body’s ability to absorb its calcium). For bone building, kale is a better choice for green smoothies or juices.
Blend fresh kale in the blender with fortified milk, kefir, or yogurt to maximize the calcium and vitamin D content, then sweeten things up by adding banana or orange segments. Their potassium content can help improve bone mineral density.
Grapefruit juice already has a reputation as a feel-good drink. (What else do health nuts drink with breakfast?) It turns out the juice may have even more to offer beyond its weight loss and health benefits. skin. Grapefruit juice can also help maintain strong and strong bones.
The cool, fruity drink contains extremely high amounts of vitamin C, which aids in the production of collagen in the bone matrix and scavenges harmful free radicals that are detrimental to bone health. Animal research on the effects of grapefruit juice on bones is particularly promising.
In one study, grapefruit pulp improved bone quality in rats, while in another, grapefruit juice increased bone quality, bone mineral content, and bone turnover. More research is needed to determine the juice’s impact on humans, but we say go ahead and drink pink for bone health.
Milk alternatives don’t always offer all the protein of cow’s milk, but they’re so much more than nut-flavored water. In fact, “mylks” like soy, almond, cashew, and macadamia deserve a spot in your fridge for bone-strengthening. These drinks are usually fortified with several nutrients that prevent bone loss, especially calcium and vitamin D. Check the nutrition facts label of a milk alternative and you may be surprised to find that it contains makes more of these nutrients than cow’s milk!
Of the many types of non-dairy milk on the market, soy milk is an especially good choice for bone health due to its high protein content, as well as calcium, vitamin D, phosphorus and magnesium. Eight ounces of Silk’s Original Soymilk, for example, contains 8 grams of protein (the same as cow’s milk), 30% of the Daily Value (DV) of calcium, and 15% of the DV of vitamin D.
Along with beverages, here are the top 5 foods to protect your bones from aging, says the dietitian.
Sarah Garone, editor’s note
Sarah Garone, NDTR, is a Certified Nutrition and Dietetics Technician and Health, Nutrition and Food Writer. Read more