Almond milk supplements calcium
Almond milk is a great choice for people with lactose intolerance. Many almond milk products today are supplemented with calcium and vitamin D - two essential nutrients for maintaining bone density.
According to the National Institutes of Health (NIH), calcium and vitamin D combined help increase calcium absorption into bones, while preventing bone loss in the elderly. A glass of enriched almond milk can provide about 45% of your daily calcium needs.
Choose sugar-free to avoid excess calories.
Whole fresh orange juice
Oranges are not only rich in vitamin C but also contain potassium - a mineral that helps neutralize excess acid in the body, thereby reducing the loss of calcium through urine.
Vitamin C plays an important role in the synthesis of collagen - an important structural component of bones. A glass of fresh orange juice (about 200ml) can meet more than 100% of your daily vitamin C needs.
Spinach and banana smoothie
Spinach is a source of vitamin K and magnesium - two factors that are less mentioned but important for bone health. Bananas help provide more potassium and fiber.
Vitamin K helps attach calcium to bone structure, making bones stronger, while magnesium helps activate vitamin D and increase calcium absorption.
Blend the spinach, ripe banana, chia seeds and unsweetened nut milk for a refreshing, nutritious glass of green smoothie.
Nail tea or ginger tea
Herbal teas such as clove leaf tea or ginger tea contain natural anti-inflammatory compounds such as flavonoids and gingerol, which can reduce oxidative stress - a factor that contributes to bone degeneration.
According to the Arthritis Foundation, gingerol in ginger has the same ability to inhibit inflammatory enzymes as NSAIDs but has less side effects.
Drinking herbal tea 1-2 times a day can help relieve pain in people with mild to moderate bone and joint problems.
Fresh coconut water
Coconut water is a natural source of potassium, magnesium and sodium, which help maintain electrolyte balance and support bone mineral exchange.
A study from Nutrition Journal shows that adequate magnesium and potassium supplementation is associated with higher bone density in postmenopausal women, the group at high risk of osteoporosis.
Eat fresh coconut water, without added sugar or syrup.
