Step 1: Take your vitamins
Most everyone knows that calcium helps to build healthy bones – make sure that you get at least 1,000 mg every day! – but did you know that vitamin D, vitamin K, and potassium can also help strengthen your skeleton and prevent fractures? You can easily take vitamin supplements to ensure that you get your daily recommended dose of each, but the healthier choice is to eat foods that are loaded with these nutrients. Here are some suggestions:
Vitamin D enables your body to absorb more calcium – and we all know that that’s a good thing, right? According to the Women’s Health Study, women who consumed more than 500 mg of Vitamin K daily had a 40 percent lower risk of hip fracture than those who received less. Considering these results, more and more experts are recommending that men and women – particularly those over the age of 50 – get at least 400 mg/day, rather than the currently prescribed 200 mg. Here are some foods that can help you get your daily dose of D:
-
herring – 461 mg/oz
- catfish – 142 mg/oz
- sardines – 143 mg/oz
- salmon – 103 mg/oz
- tuna – 67 mg/oz
- one egg – 20 mg
- orange juice or fortified milk – 13 mg/oz
Vitamin K has been shown to enhance the performance of bone-strengthening proteins in women. Women who consume 250 micrograms of Vitamin K per day can expect to have a significantly lower risk of hip fracture than those who receive 55 micrograms or less. Get your daily 90 to 120 micrograms by eating one or more of these vegetables/oils:
- ¼ cup parsley – 246 mcg
- 1 cup kale - 547 mcg
- 1 cup Swiss chard - 299 mcg
- 1 cup broccoli - 220 mcg
- 1 cup spinach - 145 mcg
- 1 cup (green) lettuce – 63 mcg
- 1 tbsp soybean oil – 25 mcg
- 1 tbsp canola oil – 17 mcg
- 1 tbsp olive oil – 8 mcg
Step Two: Be physically active
