Eating a lot of calcium is not the only way yo have healthy bones. There are a variety of food choices that can either help your bones or leave you at risk for health problems.
For example, eating leafy greens will help you, but drinking a lot of sugary soft drinks could really hurt you. Now, there is new evidence that says that staying on the Mediterranean diet can have a positive affect on your bone density.
In a recently released meta-analysis study, researchers went over information from over 13,000 people from eight studies, looking into how their bone density compared to their following of the Mediterranean diet . They discovered a small but important link between sticking to the diet and having more density in parts of the hip, neck, spine, and their body overall.
“The study reveals very small increases, probably not enough to reverse or prevent osteoporosis in people who are genetically predisposed,” says Laura Kelly, the author of The Healthy Bones Nutrition Plan said. “A diet that is healthy like the Mediterranean diet will give positive systemic results, such as less inflammation, which will help with healthier bone function.”
Plus, a Mediterranean diet, which includes eating more healthy fats, whole grains, seeds, nuts, fish, and fruits and vegetables, is connected to a range of other positive health results for your mind and body. Studies have shown that the diet could aid in improving your sleep quality, that it could protect you against cognitive decline, could give your immune system a good boost, and even that it could give you a longer life.
When it comes to the health of your bones specifically, there are more dietary choices you could make that can help. You could pair foods that are filled with calcium with ones that are filled with vitamin D, to help you absorb the nutrient. You can also add prunes to your diet.
Also, there are a range of foods that are recommended by the U.S. Dept. of Health and Human Services’ Osteoporosis and Bone Diseases Resource Center, including cheddar cheese, sardines, yogurt, milk, and fortified oatmeal.