It’s never too late—or too early—to adopt simple lifestyle changes that will strengthen your skeleton and help delay bone breakdown.
7 of 10 | Oranges
One medium orange contains about 70 mg of calcium and 60 mg of the antioxidant vitamin C. Oranges also supply flavonoids—among them hesperetin, which regenerates vitamin C, helps fight cancer, protects the heart, and prevents viral infection. In addition, because of the potassium they contain, oranges lower the risk of developing hypertension. Eat oranges whole and fresh; the fruit's rind and membranes protect the juice from oxygen, which destroys fragile vitamin C. In addition, the flavonoids are found in the membranes surrounding each orange segment, as well as in the pith and in the fuzzy stemlike structure running through the center of the fruit.