The body stores vitamins Antiocidant-rich and K-2 differently. Effects of Dried Plum Prunes Antioxidant-rkch Bone Density and Strength in Men. Price CT, Langford JR, Liporace FA. Cochrane Database Syst Rev. Walallawita US, Wolber FM, Ziv-Gal A, Kruger MC, Heyes JA.

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15 Amazing Foods For Strong Bones And Joints You Should Eat Everyday

Antioxidant-rich foods for bone health -

Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia low bone mass and osteoporosis brittle bones are conditions characterized by low bone density.

A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults 3 , 4 , 5. One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone 7.

In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover 8. Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.

One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth 9 , Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation 11 , 12 , 13 , However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months Strength-training exercise is not only beneficial for increasing muscle mass.

It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer 16 , 17 , 18 , 19 , One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.

Getting enough protein is important for healthy bones. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.

In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein 25 , 26 , In a large, six-year observational study of over , postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.

The RDI for calcium is 1, mg per day for most people, although teens need 1, mg and older women require 1, mg Interestingly, if you eat a meal containing more than mg of calcium, your body will absorb much less of it than if you consume a lower amount. Calcium is the main mineral found in bones and must be consumed every day to protect bone health.

Spreading your calcium intake throughout the day will optimize absorption. Vitamin D and vitamin K are extremely important for building strong bones.

Vitamin D plays several roles in bone health, including helping your body absorb calcium. Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough 32 , Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese.

However, many people need to supplement with up to 2, IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.

The two most common forms of vitamin K2 are MK-4 and MK MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women 36 , 37 , 38 , In a study of women 50—65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health. Studies have shown that diets providing fewer than 1, calories per day can lead to lower bone density in normal-weight, overweight or obese individuals 41 , 42 , 43 , In one study, obese women who consumed calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training To build and maintain strong bones, follow a well-balanced diet that provides at least 1, calories per day.

Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract. Learn more about the health benefits of beats.

Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.

Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions.

Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes. Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health.

Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

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Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Kayli Anderson, RDN of American College of Lifestyle Medicine. Consider nutrient-rich foods for your arsenal against chronic disease. Department of Agriculture USDA : Calories 84 Protein 1. Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA : Calories 31 Protein 2.

Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA : Calories Protein 4. Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA : Calories 7 Protein 0.

Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA : Calories Protein 4. Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA : Calories 2.

Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA : Calories 49 Protein 1. Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA : Calories Protein How to Cook It: Roasted Balsamic Strawberry Sauce Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make a low-calorie strawberry balsamic sauce.

This sweet and tangy sauce can top everything from salad to ice cream. Add a dose of antioxidants to your favorite dish today! Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Rodriguez-Amaya DB. Natural Food Pigments and Colorants.

Current Opinion in Food Science. February Harvard T. Antioxidant Supplements: What You Need to Know. National Center for Complementary and Integrative Health. July Panche AN, Diwan AD, Chandra SR. Flavonoids: An Overview. Journal of Nutritional Science.

December 29, Viña J, Borras C, Abdelaziz KM, et al. The Free Radical Theory of Aging Revisited: The Cell Signaling Disruption Theory of Aging. September 10, Gladyshev VN. The Free Radical Theory of Aging Is Dead. Long Live the Damage Theory! February 1, Daily Value on the New Nutrition and Supplement Facts Labels.

Food and Drug Administration. February 25, Curtis PJ, van der Velpen V, Berends L, et al. Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome-Results From a 6-Month, Double-Blind, Randomized Controlled Trial.

The American Journal of Clinical Nutrition. June 1, Blueberries, Raw. Department of Agriculture. April 1, Hwang JH, Lim SB. Antioxidant and Anticancer Activities of Broccoli By-Products From Different Cultivars and Maturity Stages at Harvest.

Preventive Nutrition and Food Science. March Kumar N, Goel N. Phenolic Acids: Natural Versatile Molecules With Promising Therapeutic Applications. Biotechnology Reports. December Broccoli, Raw. October 30, Bi D, Zhao Y, Jiang R, et al. Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut.

Natural Product Communication s. June

But did you know the Antioxidant-rich foods for bone health food is especially obne to build healthy bones? As we age, our heallth lose essential minerals, Cognitive enhancement methods can lead to Atnioxidant-rich. Fortunately, you can maintain strong bones by eating well and making healthy lifestyle choices. Ready to take the next step for a healthier life? Grady can help. If you need a primary care physician, give us a call at Back to Blog 10 Ways to Keep Your Bones Healthy December 26, May is National Osteoporosis Month. Hfalth with osteoporosis lose bone tissue or do not produce enough bone Antioxidant-rich foods for bone health, causing bonne to become brittle and increasing the risk of ror. Antioxidant-rich foods for bone health estimated that 1 in 3 women and 1 in 5 men will develop osteoporosis in their lifetime. Some of the factors related to your risk of getting osteoporosis—like genetics and hormonal shifts—are not in your control. However, your diet and lifestyle also play a role in bone health—and you can make changes in these areas that support your bones.