In this article, we will discuss the best foods for strong bones. Bones are the main structure that anchors our bodies as well as protects all the organs. This is why having strong bones are very essential for our overall health. But bone health keeps deteriorating due to aging, genetics, and unhealthy diets. Millions of women and men around the world suffer from brittle bones which are linked to about 8.9 million osteoporotic fractures per year. Women especially start losing bone density early right from the age of 30 making them more prone to fractures, falls, and premature aging.
According to the National Health Service, consuming calcium and/or vitamin D rich foods is the best way to strengthen your bones. A big chunk of the calcium in our body gets deposited in our bones. Lack of calcium in your diet can result in fragile, brittle bones that are more prone to fractures and disease. Vitamin D is required by our body to absorb calcium (1).
In this article, we lifted the 12 best bone-strengthening foods that can improve your overall structure, keep you away from osteoporosis and save you from all the medical bills.
Here are the 12 best foods for strong bones.
Yogurt is known for being an amazing source of probiotics. But it is also a rich source for other vital nutrients like potassium, vitamins A, D, folate, and calcium. For weak bones, consuming yogurt fortified with calcium is very helpful. The unique association of macro and micro-nutrients with bioactive compounds gives yogurt bone-strengthening properties.
According to scientists, consuming yogurt on a regular basis may help avoid fractures. The high concentrations of bone-promoting vitamins and minerals have been linked with reduced frailty.
Milk is famous for being a primary source of calcium as well as potassium, phosphorus, and vitamins A and D. Bones act as the main calcium reservoirs of our body. When our body doesn’t get enough calcium from the diet, your body pulls it from your bones to sustain other functions.
Drinking a glass or two of milk daily ensures you get a good amount of calcium and strengthen your bones. Opt for milk that’s fortified with calcium and vitamin D. However, if you suffer from lactose intolerance, avoid it.
3. Dark Leafy Greens
Dark leafy greens are considered to be the best non-dairy alternative for calcium. Spinach, lettuce, arugula, kale, and chard are also loaded with other essential nutrients and antioxidants. The high magnesium in the greens help maintain bone integrity, and the vitamin K in them is vital for bone metabolism.
Consume 3 cups of at least three different types of dark leafy greens every day to ensure you get stronger bones as well as strengthen your immunity.
Cheese is another dairy product rich in calcium. You get 104% of the daily requirement of calcium. It is also a great source of vitamin A, vitamin B12, zinc, and phosphorus that along with calcium contribute to healthy bone development especially in children and young adults.
Adding cheese to your regular diet will not only add flavor to your food but also ensure your bones become stronger. Consume at least ½ -1 ounce of cheese daily and if you are lactose intolerant, opt for cheddar cheese which contains negligible or zero lactose.
Vitamin D helps boost bone mineralization. The deficiency of vitamin D will not allow bones to absorb calcium efficiently. The best source for this vitamin is sunlight. Fish like tuna, catfish, sardines, and salmon are amazing food sources of vitamin D.
You get around 66% of the daily required vitamin D from fish. Experts recommend consuming at least 3 oz of fish per day. You can either grill or bake it, but avoid frying them in oil.
Eggs, especially the yolks, are a rich source of fat-soluble vitamins like vitamins D and also A, E, and K. The vitamin D content helps the calcium to get absorbed and improve bone health. Eggs also have high sulfur content, which is essential to the process of producing collagen that gives flexibility to the bones so they can resist breaking.
You can consume up to two whole eggs per day. But make sure you don’t just eat the egg whites.
Beans are not only great sources of protein but are also rich in bone-healthy nutrients like calcium, omega-3 fatty acids, and phosphorus. Scientists have confirmed that consuming legumes can help reduce bone loss. Beans are one of the best sources to get potassium which helps improve bone health significantly. You can get up to 400mg of potassium from 100gms of beans. So include ½ -⅔ cup of beans in your regular diet.
8. Almond Butter
Almond butter is a great source of protein and calcium. Almonds have the highest amount of calcium per serving among all the tree nuts. Just 1 cup of whole almonds contains 385 mg of calcium. The same calcium benefits are also available in butter form. It is low in cholesterol, tastes amazing, and also protects your heart.
Every day eat 1-2 tablespoons of almond butter by adding them to smoothies, breakfast bowls, or desserts.
Broccoli is a cruciferous vegetable that comes with many healthy nutrients. It is loaded with calcium and vitamin K along with vitamin C, potassium, phosphorus, and folate. Eating broccoli every day can help you strengthen your bones and teeth. Adding them to your diet will also help you lose weight, fight high blood pressure, diabetes, and cancer.
Seeds such as sunflower seeds, flaxseeds, pumpkin seeds, melon seeds, and sesame seeds are the best sources of magnesium and manganese. About 65% of the magnesium found in the body is deposited in the bones. While the manganese helps in the synthesis of connective tissue in cartilage and bone. They are also rich in healthy fats, proteins, dietary fiber, phosphorus, potassium, and iron.
You need to consume 1-2 tablespoons of seeds per day. You can add them to your breakfast bowl, salads, smoothies, oven sandwiches.
Nuts provide a rich variety of essential nutrients such as healthy fats, omega-3 fatty acids, and protein. Studies have found that consuming mixed nuts every day could help improve your overall health and also boost your bone health. Eating nuts also help lower body fat, blood pressure, and other risk factors for metabolic disease.
You can easily add nuts to your diet by sprinkling them on smoothies, breakfast bowls, and salads or also snack on a handful of mixed nuts per day.
12. Fortified Cereals And Juices
Calcium-fortified cereal bars and juices are an amazing option to boost up your body’s calcium levels. There are many options available for calcium-fortified orange juice that you can have along with your breakfast. If you have missed your breakfast, you can also eat fortified cereal bars.
The right diet ensures all your bodily functions operate efficiently. Similarly, the right diet also helps you to get strong bones. Try adding all the above-listed foods to your regular diet and consume them in the recommended limit. Along with this, you will also need to cut out on the foods that are unhealthy and potentially harmful to you. To ensure that the bone-strengthening foods give you quick results you have to avoid salty foods, caffeine, alcohol, soft drinks, and very low-calorie diets. Do all of this and you will be able to keep all bone health issues at bay.
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