Time Out tells you how to build stronger and healthier bones, enlisting the help of nutrition consultancy NutriTalks in Dubai, our latest health expert
Time Out Dubai Staff
Protein Power Get your fill of vegetarian proteins such as tofu, which has bone-building benefits. Research suggests that the isoflavones – antioxidants found in soy – may make tofu useful in preventing bone disease in women after menopause.
Nuts and Seeds Peanut butter or almond butter specifically are an easy way to boost your calcium intake. Almonds also contain potassium as well as protein and other nutrients that play a supportive role in building strong bones. Dark Leafy Greens Make like Popeye and munch on dark leafy greens such as pak choi, Chinese cabbage, kale, collard greens and turnip greens – all contain loads of calcium. Dark greens also have vitamin K, which can reduce the risk of developing osteoporosis.
Coconut Water It’s the healthiest replenishing, hydrating soft drink when compared with sodas, juices, or energy drinks, as it contains a small amount of sodium and up to ten percent of your required daily intake of calcium and magnesium. You need this to maintain blood volume and heart health, as well as prevent dehydration.
Healthy Fish Salmon and other types of oily fish contain vitamin D, which helps your body use calcium and omega-3 fatty acids, which may help to strengthen bones and improve memory.