7 BEST BONE-BUILDING FOODS

Women start to lose bone mass in their 30s. A good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. You can make up for diet deficiencies with supplements.

1. Seeds

Think of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body's magnesium resides in our bones. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.

2. Nuts

Walnuts are rich in alpha linolenic acid, an domega-3 fatty acid - deccrease the rate of bone breakdown and keep bone formation constant. Brazil nuts are also great sources of magnesium. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce.

3. Tap Water

Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health.

4. Leafy Greens

Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K. Vitamin K is critical in forming bone proteins and cuts calcium loss in urine.

5. Beans

Have beans for supper tonight, especially pinto, black, white and kidney beans. You'll get another good boost of magnesium and even some calcium.

6. Fruits and Vegetables

You've been told this over and over, but it's worth repeating. Higher comsumption means greater bone mineral density. Researchers can't say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.

7. Dairy

Many of us forget about milk once we woutgrow crazy straws and strawberry powder, but bones don't stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements. Calcium and vitamin D help delay loss of bone mass. Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren't; they contain little vitamin D.

source: http://www.lifescript.com/