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Winter Pantry Staples for Strong Bones and Joints

Winter Pantry Staples for Strong Bones and Joints

According to the National Osteoporosis Foundation, about 54 million Americans suffer from low bone mass, placing them at greater risk of developing osteoporosis.

Bone diseases like osteoporosis can be prevented. Eating nutrient-dense food is one of the things you can do to maintain bone and joint health. Whole foods contain multiple nutrients that work together in synergy with your body.

Nutrients you need for bone and joint health
For optimal bone and joint health, you need the following nutrients:

  • Calcium
  • Vitamin D
  • Phosphorus
  • Vitamin K
  • Magnesium
  • Omega-3 fatty acids

The following pantry staples are packed with these nutrients and are perfect for stocking up this winter season:

Dark leafy vegetables
Dark, leafy greens such as kale, arugula, spinach, and chard are excellent sources of calcium, vitamin K, and antioxidants. They are great vegetarian sources for promoting stronger bones.

How to eat them:
You can add these greens to your soups or to your winter salads.

Fish
Omega-3 fatty acids are essential for bone metabolism. They improve the absorption of calcium in the body and diminish the amount of calcium lost in the urine.

Some of the best sources of omega-3 fatty acids include mackerel, salmon, herring, sardines, and anchovies.

How to eat them:
These omega-3 food sources can be cooked in different ways. You can add them to your pasta, salads, sandwiches, and even pies.

Eggs
This common breakfast staple is another good source of bone health-promoting nutrients. The egg yolk contains the fat-soluble vitamins A, D, E, and K, which play vital roles in making your bones and joints healthy.

How to eat them:
There are a ton of recipes out there that prove you can have eggs anytime of the day.

Nuts
Nuts are one of the healthy snacks you should have in your pantry. Although they’re calorie-dense (eat in moderation!), they’re packed with omega-3 fatty acids and protein, which are good for bone and joint health.

How to eat them:
A handful will be enough for snacking but feel free to add them to your breakfast bowls or even to your main dishes.

Cheese
Craving for something filling and comforting for lunch? A bowl of tomato soup and cheese sandwich can solve that!

Looking to add more flavor and creaminess to your soup? Adding cheese can make a difference!

This pantry staple from processed milk is rich in vitamins A, B12, Zinc, and Phosphorous that have bone protective properties.

Stock up with these staples and stay warm and healthy this season!