Calcium and vitamin D are well known for strengthening your bones, but if you eat a well balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day.
If you have osteoporosis, Dr. Paul Mystkowski, endocrinologist at Virginia Mason Medical Center in Seattle and clinical faculty member at the University of Washington in Seattle says “With osteoporosis, the general advice is to take three doses of 500 milligrams of elemental calcium a day”.
Why limit to three separate doses? Because 500 milligrams is all your body can absorb at one time. So for strong bones, get your calcium throughout the day via your meals, then, if necessary, add a calcium supplement to make up the difference.
What foods are good for your bones?
Olive oil, soy beans, blueberries and foods rich in omega-3’s, like fish oil may have bone benefits. Additional research is ongoing regarding linking these foods to bone health, the many overall health benefits of these foods make them excellent choices to add to your diet.
Believe it or not, research has shown that a moderate intake of certain alcoholic and nonalcoholic beverages may also be good for your bones. Wine, beer and tea seem to be advantageous for bone density. More research is needed though, but if you drink, at least you will be content with the idea that these drinks, absorbed moderately may be helpful for your bone health.