{"id":12439,"date":"2012-08-24T10:00:48","date_gmt":"2012-08-24T17:00:48","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/?p=12439"},"modified":"2012-08-24T14:10:21","modified_gmt":"2012-08-24T21:10:21","slug":"9-healthy-foods-for-your-bones","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/fitness-health\/9-healthy-foods-for-your-bones\/","title":{"rendered":"9 Healthy Foods for Your Bones"},"content":{"rendered":"

Besides lending heart benefits, protecting against breast cancer, improving brain health, foods like olive oil rich in monounsaturated fat can also help to strengthen bones, according to a recent study<\/a>.<\/p>\n

During the study, a\u00a0team of Spanish researchers examined 127 men between the ages of 55 and 80. The men who ate a Mediterranean diet enriched with olive oil displayed higher levels of osteocalcin, a known strong and healthy bone marker, in their blood.<\/p>\n

\"\"<\/a><\/p>\n

“The intake of olive oil<\/strong> has been related to the prevention of osteoporosis in experimental and in vitro models,” lead author Jos\u00e9 Manuel Fern\u00e1ndez-Real, M.D., Ph.D., said in a statement. “This is the first randomized study which demonstrates that\u00a0olive oil preserves bone, at least as inferred by circulating bone markers, in humans.”<\/p>\n

Soybeans<\/strong>
\nSoy foods are protein-rich, dairy-free ways to up your calcium intake. The average adult needs about\u00a01,000 milligrams<\/a>\u00a0of this essential nutrient every day, where about a\u00a0half-cup serving of tofu fortified with calcium contains about 25 percent of that.<\/p>\n

Fatty Fish<\/strong>
\nMost adults need about\u00a0600 international units (IU) of vitamin D each day, according<\/a> to the National Institutes of Health. A three-ounce serving of\u00a0sockeye salmon clocks in at nearly 450 IU<\/a>, a can of\u00a0sardines contains 178 IU<\/a>\u00a0and three ounces of\u00a0canned tuna totals about 70 IU<\/a>.<\/p>\n

Fortified Cereal<\/strong>
\nVitamin D is an important nutrient to build strong bones. A number of breakfast options, including cereals, come\u00a0fortified with a punch of vitamin D. For maximum bone benefit, look for a cereal brand with at\u00a0least 10 percent of your recommended daily intake, CookingLight.com suggests<\/a>.<\/p>\n

Almonds<\/strong>
\nJust like olive oil, nuts are rich in healthy fats and part of the typical Mediterranean diet, although the new study found a stronger relationship between healthy bones and a diet enriched with olive oil than a diet enriched with nuts.<\/p>\n

Leafy Greens
\n<\/strong>Vitamin K “enable[s] certain bone forming proteins<\/a>\u00a0to do their job,” Sarah Booth, Ph.D., director of the Vitamin K Laboratory at Tufts University in Boston told\u00a0Women’s Health<\/em>. Eating more of this vitamin, found predominantly in foods like kale, spinach and Swiss chard, is linked to a lower risk of hip fracture.<\/p>\n

Potatoes<\/strong>
\nThe average adult needs about\u00a04,700 milligrams of potassium<\/a>\u00a0a day. One medium sweet spud with skin has\u00a0542 milligrams<\/a>\u00a0and a medium white potato with the skin has\u00a0751 milligrams<\/a>.<\/p>\n

Bananas
\n<\/strong>Bananas are a well-known potassium gold mine, but don’t often make lists of foods for healthy bones. However, at\u00a0422 milligrams for a medium fruit<\/a>, they’re not to be ignored.<\/p>\n

Fortified Orange Juice
\n<\/strong>Your favorite brand probably makes a variety of OJ fortified with both calcium and vitamin D, which can give your bone health a morning boost. Studies have also shown that orange juice in general\u00a0might help the body\u00a0absorb<\/em>\u00a0calcium, Health.com reported<\/a>.<\/p>\n

Source: HuffingtonPost<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"Foods like olive oil rich in monounsaturated fat can also help to strengthen bones.\n","protected":false},"author":15,"featured_media":12442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[74],"tags":[9324,8808,8566,9049,9326,8888,9325],"class_list":{"0":"post-12439","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-health","8":"tag-bone-strengthening-foods","9":"tag-diet","10":"tag-featured","11":"tag-fitness-2","12":"tag-foods-that-strengthen-bones","13":"tag-health","14":"tag-mindful-eating","15":"cs-entry","16":"cs-video-wrap"},"yoast_head":"\n9 Healthy Foods for Your Bones<\/title>\n<meta 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