Our body is structurally made up of bones as the primary basis. Bone health is considered essential for everyone as weak bones make our life miserable. The nutrients needed for healthy bones can be obtained from a variety of natural foods. The following food types promote healthy bones.
1. Milk
Milk has a high calcium content value. Calcium is very essential for healthy bones as it forms the structural part of bones. Bones are made of interlocking calcium crystals that play the role of mechanical support. A glass of full fat milk daily can provide about 300mg of calcium. For healthy bones, women must drink at least two glasses of milk daily. Drinking milk in adulthood often prevents many bone-related diseases such as osteoporosis.
2. Curd
Curd has many medical benefits. There is no other food product better than dairy products in ensuring healthy bones. If you are not comfortable with the taste of milk, then you should try eating curd as it contains calcium similar to milk. Hence, eating curd is a good option and an ideal way to meet the body’s daily requirement of calcium. There are about 450 milligrams of calcium in 8 ounces of plain yogurt. Additionally, curd contains many other nutrients like vitamin D, B, potassium, magnesium and protein. Vitamin D is a major block in building strong bones and is one of the most beneficial of these supplements.
3. Cheese
Paneer is the most famous of the dairy products. It appears in various food items as well as in bakeries around the world. Paneer has a unique heavenly taste of its own. People who do not consume milk or yogurt can reap the many health benefits of eating paneer. Cheese is loaded with many nutrients, for example, magnesium, calcium, phosphorus, vitamins B and D. One ounce of Swiss cheese provides 200mg calcium. Including some cottage cheese in the food makes your bones strong.
4. Sardines
Sardines are rich in calcium, and vitamin D. Calcium provides basic support for bones while vitamin D increases your body’s ability to absorb calcium. 3 ounces of sardines result in as much calcium as a glass of milk. Sardines are rich in vitamin B12, which ensures low levels of homocysteine in the body. Increased levels of homocysteine, in general, can lead to osteoporosis as well as accelerate bone degeneration.
5. Sesame Seeds
Eating sesame seeds is a great decision for strong bones. These contain calcium, phosphorus, vitamin B1, dietary filaments, copper, selenium and zinc. Calcium and phosphorus help in making bones strong. Copper is an antioxidant and plays a protective role by aligning collagen fibers within bones. Zinc helps keep osteoporosis at bay.
6. Salmon
Anyone who wants to have strong bones is advised to eat a diet rich in omega 3 fatty acids along with vitamin D. These are abundant in salmon. Calcium deposition and absorption in bones is facilitated by vitamin D while omega three fatty acids protect bones from inflammation and damage.
7. Collard Greens
Collard greens also contain calcium, vitamin K, vitamins D and A. All these components help in strengthening the bones.
8. Spinach
Spinach is undoubtedly an excellent source of folate along with vitamin K, potassium, calcium, iron, magnesium and vitamin A. One cup of spinach is estimated to provide 25% of the total amount of calcium required by the body. All the nutrients given above are beneficial for the strength of bones.
9. Fortified Cereals
Good source of Vitamin D and calcium. Calcium for strong bones and joints. Vitamin D plays an important role in bone health.
10. Tofu
Many people describe tofu as delicious. However, they are not fully aware of the nutritional content. Tofu has a high calcium content, which makes it an ideal alternative food for bone health. Due to the high calcium content in tofu, it is recommended to eat it. It is estimated to be 77%, therefore, it is highly recommended for the body.
11. Soybean
According to research, soybeans promote a person’s health by fighting osteoporosis which is a disease related to thinning of bones. They contain natural flavones which are antioxidants essential for bone protection. However, they provide minimal amounts of calcium so they are mostly valuable as antioxidants to fight osteoporosis.
12. Beans
Beans serve many purposes in the body, including maintaining healthy bones. They are a rich source of protein, as well as calcium, as well as other trace elements. However, they are most preferred because they have a low-caloric value, so they can be consumed in high amounts without causing weight gain.
13. Orange juice
According to studies, bones are composed of collagen proteins in the central core, and this cross-links give structural support to the bones. This is aided by interlocking crystals of phosphate as well as calcium. All these nutrients are found in Vitamin C and orange juice is the best source for them.
14. Nuts
Nuts like walnuts and almonds contain omega-3 fatty acids, which are polyunsaturated and powerful antioxidants, which protect bones from many diseases. Antioxidants reduce bone reabsorption through inhibition of the osteoclast, which is a cell responsible for the breakdown of bone matrix. They also help with calcium absorption and prevention of inflammation.
15. Leafy Vegetables
Vegetables are known to have other nutrients essential for the body, especially green vegetables. Dark leafy vegetables are a good source of vitamin K, magnesium, folic acid, calcium and potassium, so they can act as a substitute for dairy products because they provide similar nutrients.
16. Eggs
Eggs are also essential for the maintenance and development of bones. Their contribution is due to the possession of vitamin B complex as well as vitamin D.
17. Tuna
Apart from the sun, one can opt to use other sources of food which are sources of Vitamin D. A good example is tuna fish, which contains a good amount of vitamin D, which is essential for strong bones.
18. Kiwi
Kiwi is a magical food because it is a natural source of vitamin C, which promotes the synthesis of collagen fibers in bones. They are also delicious like oranges. Sweet prunes also help bones to be fracture-free. They are considered a super healthy food with research proving that they can efficiently reduce the chances of getting affected by osteoporosis infection as well as fractures, which is good news for women who are post-menopausal. Those who are in a condition generally have a strong chance of suffering from joint and bone problems. Nutrients contained in prunes include Vitamin C, K as well as antioxidants which are essential for maintaining bone health.
19. Meat Protein
Calcium, collagen protein and vitamins are the components of our bones. Therefore, protein is required not only for proper growth but also for the flexibility of the bones. Hence, it is a necessity that one’s diet includes high protein food as well as meat. However, caution should be exercised as too much consumption of meat is harmful to overall health.
20. Apple
Apples contain quercetin, which helps in the formation of collagen, a major component of cartilage. Apples keep skin, cartilage and bones healthy and strong.
