11 Foods for Healthy Bones

By Steve Marc

Foods for Healthy and Strong Bones

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

8 Ways to Strengthen Your Bones

By Stella Green

bone health

Bones are a very important part of our body. A regular healthy diet and exercise are essential for bone strengthening.  In a study, it is observed that 50% of men and women face bone issues at the age of 50 and above. Moreover, many people who are struggling with weak bones are using supplements and prescription medicines for healthy bones.

Whether you’re young or old, it’s very important to have a good bone mass, if you don’t have, then you may be more likely to have fractures. Weak bone is the main cause of fracture, hip replacement, etc. Osteoporosis is the official diagnosis; it is a bone disease in which your bones losses the calcium and become more likely to break. Women at the age of 50 and men at the age of 60 are more prone to bone disorders. The reason being, women face the risk of weak bones after their menopause when there is a drop in estrogen, whereas, in men, a decrease in testosterone hormone could contribute to bone loss. Luckily, having a healthy diet with enough nutrients and a good lifestyle can help you to build strong bones.

More likely, our body needs minerals, calcium, phosphate, and vitamins for healthy bones. In our life span, our body continues to build new bones and reabsorb the old one. Expert says that our entire skeleton is replaced in almost every 10 years. But it is believed as long as you take a nutritious diet and follow a healthy lifestyle, you can maintain the bone mass. A healthy diet along with healthy lifestyle habits can reduce the use of medicines for healthy bones.

Tips to Strengthen Bones

Few tips for healthy bones are as follows:

  1. Increased intake of protein- In old age, there is less consumption of protein, which is one of the major causes of bone loss. Protein is an important part of your lifestyle; it helps in strengthening not only bones but also improves overall health. Restricting the protein can lead to reducing the growth of hormones that could help to maintain bone health. Eating more protein can help in absorbing calcium and may slow down the progression of bone disease osteoporosis. A lower intake of protein may increase the risk of bone loss, whereas a high intake of protein will support bone at the time of aging and weight loss.
  2. Vitamin D to boost energy- Vitamin D helps in absorbing calcium and phosphorus from the food we eat. Low bone density can weaken your bones and make them fragile. Vitamin D occupies the first spot when it comes to vitamins for healthy bones. A study shows that vitamin D and calcium together can help in boosting and strengthening bones.
  3. Exercise- Living a sedentary lifestyle will lead to a lot of risks. All of us well know that daily exercise can keep our body fit and make our bones strong. Expert says a 30-minute routine exercise will boost the energy and prevent your bones from osteoporosis.
  4. More vegetable and fruits- There are many fruits and vegetable that are rich in essential bone minerals like magnesium, potassium, and other minerals. Consuming vegetable and fruits helps to create healthy bones in childhood and protect bones mass in young, adult, and elderly.

Also Read: Food for Building Strong Bones

  • Limit caffeine- Caffeine reduces the absorption of calcium. Therefore, it should be consumed in limited quantity.
  • Adding more calcium– Calcium is essential for bone health. It’s the most vital nutrients for healthy boned, and it enhances bone density and strength. Drinking a glass of milk, yoghurt, eating cottage cheese can give you a considerable amount of calcium.
  • Reduce intake of alcohol- Alcohol consumption can have a negative impact on your bone density. Reduce alcohol intake for maintaining bone health.
  • Get enough nutrient- Prevention is better than cure- if we keep ourselves fit and healthy by eating a balanced diet, there will be less chance for bone loss. To keep bones strong, it very important to maintain a balance between the old bones and the new bones.

Food for Building Strong Bones

By Steve Marc

The bones are the main structural part of our body and there are certain food items that help us to build strong bones. The main nutrients for the bone health are calcium and Vitamin D. These two are necessary for strong bones and keeping a good bone density. Food for healthy bones and maintaining a good diet for strong bones should be a very necessary part of our wholesome diet. Continue Reading

How to improve bone density

By Stella Green

improve bone density

The higher the bone density, the stronger and denser your bones are. A nutritious diet and good exercising habits promote it. Natural methods not only improve your bone health but also work to improve your overall health. Continue Reading