Many of us strive to eat healthy. We have good intentions with the start of each new day, but let’s face it; getting sidelined is easy. Lack of time, celebratory gatherings, or no motivation all factor into falling off the healthy eating bandwagon. The importance of healthy eating, however, is not just about a number on the scale. Our bones need attention, also. As we age, our bones become thinner and can weaken. It is a normal process, however, some people risk losing more bone density than others which can lead to osteoporosis. Developing good eating habits can help reduce the risk of bone loss. To help build strong bones, look no further than the beautiful fall colors out your window.
Calcium, an essential nutrient in healthy bones, is used and lost by our bodies each day. If more is lost than replaced, bone loss can occur. Thankfully, there is an abundance of food that is a good source of calcium. Green, leafy vegetables such as kale and spinach as well as brussel sprouts contain calcium. Coral colored salmon, another good calcium source, is a good choice for bone strength.
Along with calcium, vitamin D, magnesium, zinc, copper, iron, potassium and vitamins A and C are all needed to prevent bone loss. To get the proper nutrition, it can be as simple as eating colorful foods. Red tomatoes, peppers, and lean meat contain potassium, vitamin C, and protein, respectively. Oranges and pumpkin can provide a good dose of vitamin C and potassium. The color brown can be found in potatoes and almonds which both provide magnesium. The purple of prunes and raisins and the yellow in bananas are filled with potassium.
Next time you find yourself at the grocery store, spend time filling your cart with foods rich in color and do your bones some good.