21/10/2025
*Ezzy Fitness Lifestyle Health Notes*
🦴 *Superfoods for Stronger Bones*
> Source: WebMD – Medically reviewed by Dr. Poonam Sachdev (March 22, 2024)
1. *Go Darker With Your Greens*
* Great sources of calcium and vitamin K.
* Examples: Bok choy, Chinese cabbage, kale, collard greens, turnip greens.
* 1 cup of cooked turnip greens = 200 mg calcium (20% of daily goal).
2. *Sweet Potatoes*
* Contain magnesium (31 mg) and potassium (542 mg).
* Help balance vitamin D and prevent calcium loss.
3. *Citrus Fruits (Grapefruit & Oranges)*
* Rich in vitamin C to help prevent bone loss.
* 1 pink/red grapefruit = 88 mg vitamin C (entire day’s supply).
* Navel orange = 83 mg vitamin C.
4. *Figs*
* Contain calcium, potassium, and magnesium.
* 5 fresh figs = 90 mg calcium.
* ½ cup dried figs = 121 mg calcium.
5. *Salmon and Fatty Fish*
* Provide vitamin D and omega-3 fatty acids.
* Canned salmon (3 oz) = 187 mg calcium (from edible soft bones).
6. *Almond Butter*
* 2 tbsp = 111 mg calcium + 240 mg potassium.
* Also offers protein and bone-supportive nutrients.
7. *Plant-Based Milks (Soy, Almond, Coconut)*
* Many are fortified with calcium and vitamin D — check labels.
* Great dairy alternative for bone health.
8. *Tofu*
* ½ cup of calcium-enriched tofu = 860+ mg calcium.
* Contains isoflavones that help protect bone health (especially in women post-menopause).
9. *Fortified Orange Juice*
* Versions fortified with calcium = similar to dairy milk in calcium content.
* Easy way to increase calcium intake.
10. *Prunes (Dried Plums)*
* Help improve bone density and slow bone breakdown.
* Beneficial when eaten daily with calcium and vitamin D.
11. *Molasses*
* 1 tbsp = 41 mg calcium.
* Use as a sweetener alternative for yogurt, oatmeal, or smoothies.
> ✅ Key Takeaway:
To keep bones strong and healthy, eat a balanced mix of calcium-rich foods, vitamin D sources, magnesium, potassium, and vitamin C.
