Move over calcium, here are unique foods backed by science to boost your bones!
Prunes
A 12-month randomized controlled trial with 235 participants showed that 4-6 prunes a day slowed down bone loss, particularly in the cortical bone (the outer layer of bone tissue).
Blackcurrants
A double-blind, randomized clinical trial showed that daily consumption of 784 mg of blackcurrants effectively prevented bone loss and even increased bone mineral density. Additionally, an animal study showed that blackcurrant extract added to feed increased trabecular bone mass (inner part of the bone) in mice that started with minimal bone loss, leading scientists to conclude that early consumption of blackcurrant is crucial to preventing age-related bone loss. This blackcurrant powder is tasty.
L-Reuteri
A randomized, double-blind clinical trial showed that probiotic L-Reuteri (specifically strain 6475) reduced the loss of bone in the treated group versus the placebo. A further study showed that L-reuteri prevented femoral and vertebral trabecular bone loss.
Green Tea
Multiple studies continue to show that consumption of green tea increases bone density and reduces the risk of osteoporosis.
Celery
Celery is abundant in two special compounds called apigenin and luteolin, that are effective in protecting and regenerating bones. These compounds inhibit osteoclast differentiation and guard against bone loss. Celery is also high in nutrients like vitamin K and phosphorus that protects bones.
Due to their omega 3 and lignan content, clinical trials have shown flaxseeds to "significantly prevent bone deterioration and promote bone health." An experimental rat study also showed that flax flour added to the rat's feed contributed to increased bone mineral density.
Cinnamon
In one study, cinnamon normalized bone turnover markers and supported osteoclastogeneis. Another study concluded that cinnamon "has the potential to suppress the progress of bone loss via the enhancement of bone density through the regulation of gut microbiota."