The ideal yogurt mixture for delaying bone aging

Yogurt is even better for your bones thanks to this effective combination.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.

That being stated, it's crucial that you select components for your yogurt that highlight its advantages when thinking about what to add in it. You might want to think about a specific diet if you're seeking for others that can assist your bones stay young. Yogurt with prunes is the ideal yogurt combo to stop your bones from aging, according to Emma Laing, PhD, RDN, a national spokeswoman for the Academy of Nutrition and Dietetics.

According to Dr. Laing, yogurt and prunes are a powerful combination for strengthening bones.

According to recent study, preserving bone strength can be aided by consuming a modest amount of prunes (also known as dried plums) each day, says Dr. Laing. In addition to other bioactive substances that have been connected to reducing bone loss, prunes also include potassium, magnesium, and vitamin K.

How to add prunes and bone-strengthing foods to 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 offers the recipe suggestion "Colorful Fruit and Yogurt Parfait," which calls either a tall glass or a mason jar.

Dr. Laing suggests "layering plain yogurt with the fresh or frozen fruits you have on hand, including strawberries, bananas, blueberries, papaya, kiwi, or pineapples." To add more protein and magnesium to the parfait, sprinkle some crunchy whole grain granola or other nuts or seeds on top.

A smoothie can also be made by blending any of these ingredients (crunchy or not). To increase the amount of vitamins A, C, K, B vitamins, calcium, potassium, and magnesium in your smoothie, Dr. Laing advises adding fresh or frozen spinach. You can blend milk, water, or 100% juice with yogurt to make it smoother and more drinkable.

Yogurt, in general, is a great food to add to 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. Furthermore, as frozen, chilled, drinkable, or squeezeable."

She goes on to note that, like many dairy items, some types of yogurt can be excellent calcium providers. Additionally, they may be rich in protein and other nutrients that "promote bone health."

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 benefits of yogurt don't just stop there…

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 included in yogurt have been linked by researchers to better calcium balance and reduced bone loss.

How else to prevent your bones from aging

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)
• Fruits and vegetables
• Legumes
• Foods fortified with calcium and vitamin D (such as milk, soy foods, juices, and whole grain cereals)

According to Dr. Laing, these meals include nutrients that have been proven to be good for the musculoskeletal system. 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.

According to Dr. Laing, registered dietitian nutritionists can assist you in determining the best dietary sources and, if necessary, the use of supplements.