Health

5 Best Foods to Eat for Sore Bones, Dietitians Say – Eat This, Not That

5 Best Foods to Eat for Sore Bones, Dietitians Say - Eat This, Not That
Written by admin_3fxxacau

If your body isn’t feeling well and your joints and bones are tender or weak, there could be an underlying problem. Most of the time it can be from an illness like the flu, and over time it will go away. However, the discomfort can also come from arthritis or even bone loss, which are more temporary problems. Although medicine and supplements would help with these ailments, trying to change your diet could also help.

According Amy GoodsonMS, RD, CSSD, LDauthor of The Sports Nutrition HandbookIt is important to note that bones and joints are not the same thing and food will not magically help either problem.

“There are foods that, when eaten regularly for periods of time, can help fight inflammation and thus reduce the risk of joint pain caused by inflammation, but no food reduces pain, says Goodson. “When it comes to bones, this is especially true. There are foods that, when eaten regularly, can help keep your bone density strong, but none relieve bone pain or make it go away. “

Read on to see foods that can help fight inflammation and/or keep your bone density strong. Then be sure to check 5 Best Recipes to Prevent Bone Aging, Says Dietitian.

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If you are looking to lay the foundations for strong bonesdon’t underestimate the power of cow’s milk.

“Believe it or not, a simple glass of cow’s milk is one of the best ways to keep your bones strong,” says Goodson. “An 8-ounce glass of milk provides you with 13 essential nutrients, including about 300 milligrams of calcium.”

Goodson further explains that the Dietary Reference Intake (DRI) calcium intake for adults ages 19 to 50 is 1,000 milligrams per day. Therefore, consuming three servings of dairy products, especially milk, can help achieve this goal.

“What’s important to note is that while men between the ages of 51 and 70 still only need 1,000 milligrams of calcium per person, women actually have increased calcium needs to maintain bone mineral density and should consume 1,200 milligrams a day,” says Goodson. “Then, after age 70, both men and women should consume 1,200 milligrams of calcium daily.”

Goodson goes on to say that the milk is also fortified with Vitamin Dcontaining 100 international units per 8-ounce glass.

“Vitamin D is essential for calcium absorption,” suggests Goodson. “In fact, without adequate vitamin D intake, you only absorb about 10-15% of the calcium you consume from your diet. Not to mention that milk contains other nutrients that contribute to the growth of bones and muscles. tissues, such as phosphorus and high quality proteins.

If you’re not a fan of drink cow’s milk straight from a glass, there are other ways to incorporate this inexpensive dairy product into your diet. Goodson shares trying it in iced lattes or smoothies, which will help keep you hydrated and your bones strong as you age.

different types of cheese
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Cheese is a calcium-rich foods which you can find in the dairy aisle.

“Dairy products are the best sources of calcium in the American diet,” says Goodson.

Not only is cheese a great source of calcium, but it’s also great for fats and protein. It also contains large amounts of vitamins: vitamin A, necessary to stimulate the production and activity of white blood cells and participate in bone remodeling, and vitamin B12, necessary for the formation of red blood cells and DNA. It is also a key player in the functioning and development of brain and nerve cells.

Goodman also suggests that 1.5 ounces of cheese will also provide you with about 300 milligrams of dairy in your daily diet.

oily fish
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Don’t let the term “fat” scare you off. Oily fish, also called oily fish, are loaded with omega-3 fatty acids.

“Omega 3s are known to help reduce inflammation around the joints that leads to pain and stiffness,” says Julie UptonMS, RD.

Examples of oily fish include sardinestuna and Salmon.

“Salmon provides omega-3 fatty acids and has been shown to help reduce inflammation, which is why some people may have pain in their bones or joints,” explains Toby AmidorMS, RD, CDNFAND-winning nutrition expert and Wall Street Journal best-selling author The Family Immunity Cookbook.

Although Upton suggests the best sources are fatty fish, she says you can also get omega-3 fatty acids from nut and linseed.

greek yogurt
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Another dairy product that provides enough calcium to help build the foundation for strong bones, yogurt makes a great breakfast, snack, or addition to a meal.

Goodman says that three-quarters of a cup of plain yogurt is also enough to hit that 300-milligram mark of dairy in your daily intake.

Potentially eliminating yogurt from your diet can lead to decrease in your protein intake, which can contribute to weakened bones.

However, when choosing which yogurts to incorporate, be sure to find one that is low in sugar, as high sugar yogurts cause Other problems such as inflammation, weight gain and risk of heart disease.

olive oil
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According to Amidor, olive oil is a source of monounsaturated fats which has been linked to helping reduce inflammation.

Consuming extra virgin olive oil (EVOO) helped reduce inflammatory biomarkers associated with atherosclerosis – the hardening of the arteries due to plaque buildup. Additionally, EVOO has anti-inflammatory properties similar to ibuprofen. This is due to its oleocanthal phenolic compound.

However, despite being packed with benefits, Amidor should only consume olive oil in moderation.

“Be careful, because the calories are 120 per tablespoon,” says Amidor. “Opt for using 1 tablespoon per serving in recipes to help control calories.”

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