Greek yogurt provides a significant amount of calcium, which is important for healthy bones. Calcium is the most common mineral in your body and most of it is in your skeleton. Getting enough calcium helps prevent osteoporosis by keeping your bones denser and less prone to breaking.
According to Emma Laing, PhD, RDN, a national spokesperson for the Academy of Nutrition and Dietetics, says the #1 best yogurt combination to prevent your bones from aging is yogurt with prunes.
Building strong bones is a great way to aid in osteoporosis prevention and dairy products are a great way to do that. Foods like cheese, yogurt, and milk all contain the calcium and vitamin D you need to build stronger bones.
Eating Greek yogurt may improve bone health, as it is rich in calcium and protein. Calcium promotes bone health and can reduce the risk of osteoporosis , a degenerative bone disease. Consuming enough protein is also vital for bone health .
Almond milk
Because it is usually fortified with calcium, almond milk often has more than regular milk (1 cup = 450 milligrams, versus 311 milligrams for cow's milk).
Good-for-Your-Bones Foods
Calcium. Some dairy products are fortified with Vitamin D. Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.
Fortified Cereals
The cereals you eat for breakfast, such as Total, Raisin Bran and Bran Flakes, have a lot of calcium in one serving. Ensure that you accommodate these foods to prevent osteoporosis as part of a healthy diet.
Plain Greek yogurt
It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection. Plain, unsweetened Greek yogurt is highly versatile.
You should be able to get all the calcium you need by eating a varied and balanced diet. Good sources of calcium include: milk, cheese and other dairy foods. green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
Eat foods that support bone health.
Get enough calcium, vitamin D, and protein each day. Low-fat dairy; leafy green vegetables; fish; and fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking a supplement.
The general rule of thumb is that 2-3 servings of dairy a day will keep your calcium intake at about the right level. One serving equals a 250ml glass of milk, a 125-150g pottle of yoghurt, or two slices (40g) of cheese. For someone who loves milk, drinking 2-3 glasses a day is easy to achieve.
Calcium is essential for building and maintaining bones. For this reason, an adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures ( 7 ). Bottom line: Producers often enrich almond milk with calcium, making it an excellent source of the nutrient.
Kiwi: Kiwi fruits come with more than 34mg of calcium every 100 gm. Mulberries: These, on the other hand, have rich calcium sources, as 100 gm of it contains 39mg of calcium. Blackberries: Other fruits high in calcium include blackberries. These offer about 29mg per 100 gm.
Yogurt. Like milk, plain yogurt is an excellent calcium source, but it provides more calcium for the same serving size as milk.
Greek yoghurt is generally considered the most nutritious option when it comes to yoghurts. Due to the way it is made, it is naturally higher in protein, which makes it a great addition to breakfast, leaving you feeling satisfied throughout the morning.
The best choices include plant proteins, such as beans and nuts, as well as fish, skinless poultry and lean cuts of meat. Plant proteins are rich in vitamins, minerals and estrogenlike plant compounds that help preserve bone. Low-fat dairy products, including milk and plain yogurt, are another good source of protein.
Postmenopausal women and men aged over 70 years are recommended to have 1,300 mg of calcium per day. Children, depending on their age, will need up to 1,300 mg of calcium per day. Dairy foods have the highest levels of calcium, but there are many other sources of calcium, including sardines, spinach and almonds.
The presence of vitamin D in eggs help the bones stay strong. Vitamin D is essential for calcium absorption and maintains optimum bone health. Eggs therefore play an important role in preventing osteoporosis.
Bananas are known for being high in potassium, which is said to help reduce muscle cramps. But it also plays a role in bone health. Too little potassium can reduce calcium in the bones. Adequate amounts of potassium, however, can help protect bones from calcium loss and can also help boost bone mineral density.