Beans for Your Bones
You can help keep your bones strong as you get older by snacking on a certain legume.
Weight-bearing exercise is your first line of defense against the bone loss that can come with aging. Eating a diet high in soybean protein may help, too. In a study, soy protein, such as that found in edamame and soy nuts, decreased the risk of bone fractures, especially in women in early menopause. Isoflavones in soy may be responsible for the effect.
Soybeans that are boiled and served with salt are called edamame, a popular snack in Japan and Hawaii. Products made from soybeans include soymilk, tofu, and miso. Prepackaged snack bars and chips made with soy isolates can be found in most grocery stores. Diets high in soy protein increase bone mineral density in postmenopausal women, according to research, and now a new study suggests increased soy consumption protects against fractures, too, especially for women in the early stages of menopause. In both men and women, a diet high in soy may protect against heart disease, especially if soy protein is substituted for animal protein that is high in saturated fat and cholesterol. Soy may help reduce the risk of certain types of cancer as well.
Eating a diverse diet that is low in calories and high in nutrients can make your Age as much as 4 years younger.