4. Love the skin they're in
Peeling colourful fruits and vegetables will eliminate a large portion of polyphenols, because higher concentrations are found in the outer parts of the produce. Avoid peeling the skins off apples, eggplant or carrots.
5. Calcium controversy
It has been widely reported that milk is the best source of calcium for your bones. However, a study in the American Journal of Clinical Nutrition proves this theory wrong. Research showed that calcium absorption from milk is approximately 32 per cent, while calcium absorption from broccoli, kale, brussels sprouts, mustard greens and turnip greens ranges from 40 to 64 per cent. Add these to your grocery list for the best possible calcium intake.
6. Another cup, please
Every day, eat a full cup of plain, unsweetened yogurt (or soy yogurt if you have dairy sensitivity). Yogurt is a fermented product and is the most easily digestible form of dairy.
7. Go fishing
Omega-3 fatty acids (EPA and DHA) are essential in a good diet. Start taking fish oil capsules daily (they can be found in any health food store) as they have been proven to increase bone mineral density and strength in the hip bones and spine of both men and women. (Read about 9 ways to add healthy fat to your diet.)
8. Put your best face forward
When cooking, use the "right" oils: Olive, sunflower, corn and sesame. Not only are they a good source of monounsaturated fat (from the omega-3 family), but they also act as one of our most powerful anti-aging tools. Beautiful skin, shiny hair and good bones can be yours with this simple addition to your cooking routine.
9. Slow down
Mealtimes should be savoured and enjoyed. Take your time when you eat -- turn off the TV, your cellphone or any other distraction that may cause you to rush through your meal. If you are distracted when you are eating, you tend to eat too quickly and your body will not digest your food well.
10. Get fit
It is imperative to fit some type of exercise into your daily routine. If hitting the weights at the gym isn't your style, find something that is. Walk around the block a few times after dinner, take the stairs instead of the escalator, ride your bike to work. Whatever it is, bring quality fitness into your life for bone-strengthening benefits!
Read about 8 healthy eating habits you can start now!
Sam Graci is the creator of greens nutritional supplements and is an internationally renowned consultant, researcher and author in the field of health and nutrition. He is the lead author of The Bone Building Solution. For more information, go to www.genuinehealth.com.
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