Milk
A glass of cow's milk is one of the easiest ways to keep your bones strong, providing you with 13 essential nutrients, including about 300 milligrams of calcium. It's important to note that while men aged 51-70 still only need 1,000 milligrams of calcium per day, women need more calcium to maintain bone mineral density and should consume 1,200 milligrams per day. After age 70, both men and women should consume 1,200 milligrams of calcium per day.
Cheese
Cheese is not only a great source of calcium, but also provides fat and protein. It is also high in vitamins: vitamin A - needed to stimulate the production of white blood cells and is involved in bone regeneration, and vitamin B12 - needed to form red blood cells and DNA. It is also a key factor in the development of the brain and nerve cells.
Fatty fish
The word “fatty” may make you nervous, but fatty fish, including sardines, tuna, and salmon, are actually high in omega-3 fats. Omega-3s are known to help reduce inflammation around the joints, which can lead to pain and stiffness.
Yogurt
Another dairy product that provides a good amount of calcium, which is the foundation for strong bones, is yogurt. Just three-quarters of a cup of plain yogurt will meet your daily 300 milligrams of dairy requirement. However, when choosing a yogurt, look for one that is low in sugar, as high-sugar yogurts can cause other problems, such as inflammation, weight gain, and heart disease.
Olive oil
Olive oil is a source of monounsaturated fats that have been linked to reduced inflammation. Consuming extra virgin olive oil (EVOO) has been shown to reduce inflammatory biomarkers associated with atherosclerosis, a hardening of the arteries caused by plaque buildup. However, despite its many benefits, olive oil should be consumed in moderation, as each teaspoon has 120 calories.
