Food to help strengthen your bones

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The two main components of our bones, osteoclasts (responsible for breaking down bone) and osteoblasts (responsible for building bone back up), are constantly working to remodel the bones within our body.

Since our bones are predominantly made up of calcium, it is important we consume the right amount of the nutrient each day to ensure proper bone development.

Dairy products and green leafy vegetables are great sources of calcium.

It is recommended to incorporate at least two servings of dairy into your diet each day, such as two 8-ounce glasses of milk or two 6-ounce containers of yogurt. You should also try to eat at least a cup of green leafy vegetables as many days of the week as possible.

Examples of vegetables that are high in calcium include spinach, kale, broccoli and cabbage.

Incorporating enough protein into your diet each day is also important for bone health, as proteins helps promote muscle function. The stronger and more functional your muscles become, the more support they offer your bones.

A good rule of thumb for getting the proper amount of protein is consuming a minimum of ½ gram of protein per pound of body weight.

For example, a 120 pound person should consume at least 60 grams of protein each day.

Because osteoporosis is a rather common and serious bone disease, it is important for individuals to learn how they can promote bone health and prevent development of the disease later in life.

The exceptional team of dietitians at Cone Health Nutrition & Diabetes Management Center is dedicated to educating the community about bone health and how to support it through proper diet.

Spokesperson Background:
Kevan Mellendick is a registered dietitian and strength and conditioning specialist at Cone Health Nutrition & Diabetes Management Center.

Mellendick received a Bachelor of Science in dietetics from the University of Maryland and received a Master of Science in dietetics from Sam Houston State University.

He is currently a doctoral student in nutrition at the University of North Carolina Greensboro.