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By Dr. Philip Pinsker
July 15, 2014
Category: Arthritis
Tags: arthritis   Bone Health   Nutrition  

Food to Keep Bones HealthyThe common phrase, “You are what you eat,” came about from the simple notion that to be healthy and fit, you need to eat good food. What you choose to put in your body really does have a bearing on your health, particularly when it comes to your bones. Healthy foods will help maintain healthy bones and this is true for kids and adults alike. Maintaining strong bones will keep you active, help prevent injury, and avoid possible conditions such as osteoarthritis. We’ve assembled a few eating tips to get you started. If you haven’t been on the healthy train, then there is no time like the present! Try these foods for healthy bones:

Eating a well-balanced diet with fresh, whole foods including lots of vegetables, dairy, fruits, and fish will most likely help you get the necessary nutrients every day.  For bone health, you need to focus on getting the foods that boost your calcium and Vitamin D intake. When it comes to fruits and vegetables, aim for a minimum of 1½ cups of fruit and 2 cups of veggies every day. If you can get more, even better! You have likely heard to eat foods that are the colors of the rainbow. Grab produce that is green, red, orange, blue, and yellow. Fresh produce is rich in minerals and anti-oxidants too, which strengthens the muscles that support your bones.

When your body doesn’t have enough calcium it takes it from your bones. Prevent this from happening by eating non-fat or low-fat dairy products, canned salmon, broccoli, dark, leafy greens, and nuts. For those under 50, aim for 1,000 mg of calcium and 400-800 IU of Vitamin D. Boost it to 1,200 mg and 1,000 IU respectively if you are over 50 years old. The addition of Vitamin D ensures the calcium gets properly absorbed.

If you are concerned about your bone health and would like more tips on healthy foods for healthy bones, contact Philip S. Pinsker, DPM today. Call our Washington, PA office at (724) 225-7410.

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