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Food for your Bones

Author: FITivate | Published date: June 18, 2021 | Category: Nutrition

Foods that contain adequate calcium helps to ensure strong bones whilst vitamin D aids calcium absorption. Weak bones can lead to age related diseases such as osteoporosis (brittle bones) in later years.

Food that helps to strengthen bones

  • Cheese (Cottage, Parmesan, Mozzarella, Swiss or Cheddar Cheese)
  • Fish (Salmon, Sardines)
  • Oatmeal
  • Greek Yogurt
  • Toufu or soy based foods
  • Nuts and Seeds
  • Low Fat Milk
  • Fortified wholemeal / white bread
  • Figs, raisins, prunes.
  •  Green Leafy vegetables (broccoli, cabbage, Chye sim)

Consider getting Vitamin D from outdoor activities under the sun (try to limit 15 to 20 mins without sunscreen)

Keep the exercises coming!

Resistance based exercises are shown to have benefits in bone health. Consider 30 mins (3 to 4 times weekly) of full body, body weight or weights training to build strong bones

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)

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