Our body is structurally composed of bone as its primary support. Bone health is considered essential for everyone as weak bones make our lives difficult. Essential nutrients for healthy bones can be obtained from a variety of natural foods. The following types of foods promote healthy bones.
1. Milk
Milk has a high value for the calcium content. Calcium is very important for healthy bones as it forms the structural part of bones. The bones are made up of interlocking calcium crystals that perform the role of mechanical support. A glass of skimmed milk daily can provide about 300 mg of calcium. For healthy bones, women should drink at least two glasses of milk every day. Drinking milk in adulthood often saves one from several bone-related diseases such as osteoporosis.
2. Yogurt
Yogurt has numerous medicinal benefits. No other food product promotes healthy bones better than dairy products. If you are not satisfied with the taste of milk, you should try eating yogurt as it contains the same amount of calcium as milk. Therefore, consuming yogurt is a good alternative and an ideal approach to meet the body’s daily need for calcium. Approximately 8 ounces of plain yogurt contains up to 450 milligrams of calcium. In addition, yoghurt contains many different nutritional supplements, such as vitamin D, B, potassium, magnesium and proteins. Vitamin D is a key segment and the most beneficial of these supplements to strengthen bones.
3. Cheese
Cheese is the most well-known dairy product. It is found in various foods around the world, as well as in bakeries. Cheese has its own unique heavenly taste. Those who don’t consume milk or yogurt can increase the numerous medicinal benefits they receive from eating cheese. Cheese is packed with numerous nutritional supplements, such as magnesium, calcium, phosphorus, vitamins B and D. One ounce of Swiss cheese provides 200 mg of calcium. Adding some cheese to your food will help strengthen your bones.
4. Sardines
Sardines are high in calcium and vitamin D. Calcium gives basic support to bones, while vitamin D increases your body’s ability to absorb calcium. 3 ounces of sardines provide the calcium equivalent of one glass of milk. Sardines are rich in vitamin B 12, which ensures low levels of homocysteine in the body. Elevated homocysteine levels in general can accelerate both osteoporosis and bone degeneration.
5. Sesame seeds
Consuming sesame seeds is a brilliant choice for stronger bones. They contain calcium, phosphorus, vitamin B1, fiber, copper, selenium and zinc. Calcium and phosphorus help strengthen bones. Copper is an antioxidant and plays a protective role by aligning collagen fibers within bones. Zinc helps keep osteoporosis at bay.
6. Salmon
If you want stronger bones, you should eat a diet rich in vitamin D and omega-3 fatty acids. These are abundant in salmon. Calcium deposition and absorption in the bones is provided by vitamin D, while the omega-3 fatty acids ensure the protection of the bones from inflammation and damage.
7. Leafy cabbage
Kale also contains calcium, vitamin K, vitamin D and A. All of these components help strengthen bones.
8. Spinach
Spinach is undoubtedly a fantastic source of vitamin K, potassium, calcium, iron, magnesium and vitamin A, as well as folic acid. A cup of spinach provides an estimated 25% of the total amount of calcium your body needs. All of the above nutrients are beneficial for bone strength.
9. Fortified Cereals
A 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 tasty. However, they are not fully aware of the nutrient content. Tofu is high in calcium, making it a perfect alternative food for bone health. Tofu is recommended for consumption due to its high calcium content. This is estimated at 77%, so it is highly recommended for the body.
11. Soybeans
According to research, soybeans promote a person’s health by fighting osteoporosis, a disease related to bone loss. They contain the natural flavones, which are antioxidants necessary for bone protection. However, they provide minimal amounts of calcium, making them valuable primarily as an antioxidant to help 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 and other trace elements. However, they are most preferred because they are low in calories, so they can be consumed in large amounts without causing weight gain.
13. Orange Juice
Studies have shown that bones are made up of collagen proteins in the central core, and this interconnection provides structural support to the bones. This is also aided by the interlocking crystals of phosphates as well as calcium. All of these nutrients are found in vitamin C, and orange juice is one of the best sources of it.
14. Nuts
Nuts like walnuts and almonds contain omega-3 polyunsaturated fatty acids and powerful antioxidants that help protect bones from many diseases. The antioxidants reduce bone resorption by inhibiting osteoclasts, a cell responsible for breaking down bone matrix. They also help with calcium absorption and prevent inflammation.
15. Leafy greens
Vegetables are known to contain other nutrients needed by the body, especially the green ones. Dark leafy greens are a good source of vitamin K, magnesium, folic acid, calcium and potassium, so they can be used as a substitute for dairy products as they provide the same nutrients.
16. Eggs
Eggs are also a necessity for the maintenance and growth of bones. Their contribution relies on the possession of vitamin B complex as well as vitamin D.
17. Tuna
Aside from the sun, one may choose to utilize other food sources that are sources of vitamin D. A good example is tuna, which contains a good amount of vitamin D, which is necessary for strong bones.
18. Kiwi
Kiwis are a magical food as they are a natural source of vitamin C, which promotes the synthesis of collagen fibers in the bones. Similar to oranges, they are also delicious. Sweet plums also help bones to be break-free. They are considered a super healthy food, with research proving that they can effectively reduce the likelihood of osteoporosis infection as well as fractures, which is good news for postmenopausal women who usually have a high likelihood of developing joint and bone problems to suffer. Nutrients found in plums include vitamins C, K, and antioxidants, which are essential for keeping bones healthy.
19. Meat Proteins
Calcium, collagen proteins and vitamins are the components of our bones. Therefore, proteins are required not only for proper growth but also for bone flexibility. It is therefore a requirement that the diet consists of both protein-rich foods and meat. However, caution is advised as eating too much meat is bad for your overall health.
20. Apples
Apples contain quercetin, which helps build collagen, a key component of cartilage. Apples keep skin, cartilage and bones healthy and strong.
Thanks to Bob Tom
