Yogurt is one of those meals that can be eaten at any time of the day, whether it be as a filling breakfast, a delightful midday snack, or even a delectable dessert to end the evening. Even while yogurt might taste delicious plain, you can add toppings to it to make it healthier. Yogurt helps prevent brittle bones because it contains calcium and vitamin D, two elements that strengthen bones.
Therefore, it’s critical that you select ingredients for your yogurt that highlight its advantages when making your selection. You might wish to take a certain item into consideration if you’re seeking for more nutrients that will assist your bones stay young. The Academy of Nutrition and Dietetics’ national spokeswoman, Emma Laing, PhD, RDN, claims that yogurt with prunes is the greatest yogurt combo for delaying bone aging.
According to Dr. Laing, yogurt and prunes work synergistically to strengthen bones.
According to Dr. Laing, recent studies have indicated that consuming a modest amount of prunes (also known as dried plums) each day can assist to preserve bone strength. Prunes contain bioactive chemicals that have been associated to reducing bone loss, including potassium, magnesium, and vitamin K.
How to include foods that strengthen bones and prunes in your yogurt
Prunes may not be everyone’s favorite fruit, but they have a lot of advantages. It would be worthwhile to try including them in your yogurt. Dr. Laing advises stewed prunes in a bowl of plain yogurt as an alternative recipe. Then, add cinnamon to taste and sweeten the bowl with honey or a sugar substitute. After that, you can eat it as a wholesome breakfast or snack.
Dr. Laing offers a different fruit if you don’t appear to like adding prunes to your yogurt as a first choice.
Many fruits have been related to preventing skeletal fractures because they include elements that strengthen bones, such as potassium, magnesium, and vitamin C.
Dr. Laing proposes making a colorful fruit and yogurt parfait in a mason jar or tall glass as another cooking idea.
Dr. Laing advises combining plain yogurt with any fresh or frozen fruit you have on hand, such as strawberries, bananas, blueberries, papaya, kiwi, or pineapples. To add more protein and magnesium to the parfait, top it with crunchy whole-grain granola or other nuts or seeds.
You may also make a smoothie by blending any of these ingredients (with or without the crunch). Dr. Laing advises adding fresh or frozen spinach to your smoothie for added calcium, potassium, magnesium, vitamins A, C, and K. You may also blend with milk, water, or 100% juice to make a drinkable yogurt that is smoother.
Visit the website of the Academy of Nutrition and Dietetics for additional recipes and suggestions.
In general, yogurt is a fantastic meal to include in your diet.
Whichever choice you make, Dr. Laing extols the virtues of including yogurt in your diet.
Yogurt, according to her, is a marketable food. It comes in a variety of flavors. as well as versions with ordinary fat, low fat, and no fat. Additionally, as frozen, chilled, drinkable, or squeezable
Dr. Laing cites protein as a macronutrient that is crucial for maintaining the health of bones and muscles. “Nutrients that sustain muscle also nourish bone and vice versa since muscle has a deep influence on bone.”
Dr. Laing claims that yogurts with high protein content include Greek, Icelandic, Australian, and French-style yogurt kinds. Conversely, plant-based yogurts that have been calcium and vitamin D fortified are a healthy choice for maintaining bone health.
The advantages of yogurt don’t end there, though.
Yogurt is special because it contains “good bacteria,” which helps support the diversity and balance of bacteria in your stomach, according to Dr. Laing. These beneficial bacteria have been demonstrated to improve bone and immune function in addition to other health advantages.
For instance, according to Dr. Laing, gut flora can even generate vitamins and aid in the digestion of meals.
The gut microbiota has been investigated as a potential bone health regulator, according to her. “Probiotics contained in yogurt have been linked by researchers to better calcium balance and reduced bone loss. “
How else can you stop the aging of your bones?
According to Dr. Laing, a diet that contains a variety of nutrient-dense foods helps enhance bone health. This is in addition to engaging in weight-bearing exercise and taking prescribed drugs as directed.
Dr. Laing lists the following foods as being advised by both the Dietary Guidelines for Americans and the Bone Health and Osteoporosis Foundation:
Dairy (such as low-fat milk and yogurt)
Fish (such as canned sardines and salmon)
Veggies and fruits
Foods fortified with calcium and vitamin D, such as milk, soy products, juices, and whole grain cereals, provide nutrients that have been demonstrated to be beneficial to the musculoskeletal system, according to Dr. Laing. Protein, vitamins A, C, D, and K, B vitamins, calcium, magnesium, and potassium are included in this.
Last but not least, Dr. Laing advises locating a Nutrition Expert who can assist you meet your needs if you want to promote optimal bone health. This is so that each person can receive different nutrition advice depending on their unique circumstances. Age-related genetics, exercise habits, and medication use are all included.
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