Experts' recommended foods for bone health

The article discusses the importance of nourishing and strengthening bones through proper diet, with a focus on the role of calcium and vitamin D in maintaining bone density and preventing osteoporosis. It explains that bone formation reaches its peak density during adulthood, after which it begins to decline with age, increasing the risk of fractures. It is recommended to consume dairy products as a primary source of calcium, along with plant-based alternatives such as soy products that contain isoflavones beneficial for women after menopause. Additionally, chia seeds and dried fruits, especially figs and apricots, are good sources of the minerals necessary for bone health, along with canned fish like sardines and salmon, which provide significant amounts of calcium and protein. Studies indicate that a diet rich in these nutrients, combined with an active lifestyle, plays a crucial role in reducing the risk of osteoporosis and fractures. However, caution is advised regarding excessive intake of vitamin D and calcium supplements, as their benefits are limited for healthy individuals.

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