Foods for Healthy Bones
Foods for Healthy Bones

A balanced diet plays a key role in building a strong bone structure. You need sufficient calcium and vitamin D to strengthen bones. By eating the right combination of these nutrients rich foods, you can boost your immune system and build healthy bones. Maintaining healthy bones helps improve your performance while doing daily tasks and lowers your risk of joint pain, injuries, and fractures. Those who wish to consider supplements for healthy bones should discuss with their health care expert before buying them.

The national osteoporosis foundation suggests that about 54 million people in the USA have osteoporosis or low bone density. This may be because many people with osteoporosis have no symptoms until they have a bone fracture. Brittle, breaking of bones, or other bone diseases is preventable by following a healthy balanced diet. A proper diet is all you need for healthy bones throughout life. If you wish to take supplements for healthy bones, you can have a chat with your physician and decide which one can work best for you. Our bones mass gradually degrade after the age of 30 following a constant turnover throughout our lives. Diet can have a great impact on our bone strength over time, include these 11 foods high in calcium, vitamin D and phosphate to increase bone density and maintain healthy bone structure.

  1. Yoghurt- Other than sunlight, food for strong boneslike yoghurt are a good source of vitamin D. Yoghurt has protein and good bacteria that are beneficial for gut health. Choose a non-fat variety of Greek yoghurt for a healthy snack. A cup of yoghurt can fulfill your need for daily calcium.
  2. Milk- Milk is fortified with essential nutrients like calcium, potassium, phosphorous, and vitamin D. Consume milk for healthy bones, eight ounces of toned milk will cost you 90 calories but give you 30% of your daily dose of calcium. You can consume milk by blending into a smoothie or shake. If you suffer from lactose intolerance, then avoid taking milk and switch to other alternatives given below.
  3. Vegetables- vegetables especially dark leafy ones like lettuce, spinach, arugula, chard, and kale are a great source of bone-building nutrients like antioxidants, calcium, and vitamin C.  Including three types of dark leafy green veggies in your plate not only strengthen your bones but also enhance your immunity. One cup of cooked spinach provides you 25% of your daily calcium along with vitamin A, iron and fibre. Make your steamed greens your new favorite way to get calcium.
  4. Seeds– Our bones are primarily made of calcium; low levels are linked to fragile bones and low bone density. Other minerals like magnesium also play a crucial role, and research shows that 50% of the body magnesium is found in bones. Seeds are considered one of the best sources of calcium and food for strong bones. They contain proteins, healthy fats, fiber, potassium, iron, and phosphorous. By adding seeds like flaxseeds, pumpkin seeds, melon seeds, sesame seeds, and sunflower seeds in your diet, you can fulfill the need of essential nutrients required by the body to maintain healthy bone structure.
  5. Orange juice- Orange juice contains nutrients like calcium and vitamin D, which strengthens bones and reduces the risk of bone disease. Drinking orange juice in the morning could be beneficial for strengthening bones. Homemade juice contains all those prime nutrients that an artificial juice brand lack.
  6. Nuts- Nuts are a great source of healthy fats, omega 3 fatty acids, and protein. Eating a handful of a variety of nuts could help improve your bone health. You can also crush them and spread into your oatmeal, smoothies or shakes. Make sure your daily serving of nuts is limited to one ounce about 1\4 cup. Grab a handful of mixed nuts each day to maintain an overall healthy body.
  7. Beans- To get another good boost of magnesium and even some calcium, have black, white, pinto and kidney beans. They are also a great source of protein, phosphorus, and omega 3 fatty acids. Research studies have confirmed that eating these foods for strong bonescan help in the prevention of bone disease or bone loss.
  8. Fatty fish- You might take 90% of your dose of vitamin D from sunlight. You can well balance your vitamin D intake by eating oily fish, which is also loaded with fats and vitamin D. You can have salmon, which is known for having plenty of essential nutrients like omega 3 fatty acids. You can also get 100% vitamin D by eating 3 ounces of sockeye salmon, one of the best foods for strong bones. Fish like sardines, catfish, and tuna are also considered whole food sources of vitamin D.
  9. Eggs- Egg yolks contain vitamins A, E, D, and K, in which vitamin D is essential for maintaining healthy bones. Have a whole egg to get the maximum health benefits.
  10. Cheese- Cheese is made from milk and is an excellent source of calcium. It is also loaded with vitamin phosphorous, vitamin A, and vitamin B12. Cheese not lonely enhance the flavour of the dish but also protect your bones from becoming weak. Pick cheddar cheese if you are lactose tolerant.
  11. Almond butter- A great source of calcium and protein, Almond butter helps reduce the risk of the weak skeleton and improve bone health. It also lowers cholesterol and protects your heart.

Keep tracking your daily intake of calcium and vitamin D you consume each day. If you think you are not getting the adequate amount, incorporate these foods for strong bones in your diet to fulfill the need for these essential nutrients required for healthy bones.The super joint is the most powerful support for joints that you can find on reliablerxpharmacy.com. The goal is to be able to stay active at any age. It is important to keep building strong bones for a healthy body.

Also Read: 8 Ways to Strengthen Your Bones

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Steve Marc

Steve Marc is a professional in the health, nutrition and diet industry.