Healthy Living

Best Foods For Stronger Bones

Best Food For Stronger Bones

You need to follow a healthy balanced diet to build stronger bones and strong structures and maintain them throughout your life.

For achievement that you need to sufficient nutrients and there are two key nutrients that will help you to get stronger bones: Calcium and Vitamin D

– Calcium: You need sufficient calcium to strengthen your bones and teeth structure.

– Vitamin D: Works on bone growth, prevent osteoporosis and helps your body to absorb calcium.

These nutrients are very important early in life to get stronger bones and also help as you age.

If you are Suffering from Poor bone, getting plenty of these nutrients may slow the disease and prevent fractures.

Poor bone health can cause osteoporosis and may increase the risk of breaking a bone.

You can click Here if you want to read more about osteoporosis.

You should be getting to all the nutrients you need to get stronger bones by eating a healthy balanced diet.

Adults should get 900mg of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 – 600 IUs of vitamin D a day.

You should get all these nutrients you need by eating a varied and balanced diet.

The best foods for stronger bones:

Milk

Milk Is Good For Stronger Bones

Milk works to strengthen bones because it is a good source of calcium. we should note that the cow’s milk is fortified also with vitamin D which helps prevent osteoporosis.

Cheese

Cheese Is Good For Stronger Bones

Cheese is a good source of calcium but you should eat it moderately

(packing on weight won’t help your joints!).

You can eat about 1.5 ounces cheddar cheese and it will give you 30% of your daily value of calcium. so just enjoy in moderation.

Most cheeses almost contain a small amount of vitamin D.

Yogurt

Yogurt Help To Make Bones Stronger

Some people got used to exposure to sunlight to get their vitamin D, but there are certain foods, like yogurt that are fully rich in vitamin D.

You can get your daily calcium from just one cup of yogurt.

Eggs

Eggs Help To Make Bones Stronger

Through eggs only you can get a lot of Vitamins and elements like

(Vitamin D – Vitamin E – Vitamin k – Vitamin B6), (Phosphorus – Selenium – calcium – zinc).

Remember don’t opt for egg whites only, the yolk has vitamin D also and other benefits too.

You Can Read More About Benefits Of Eggs | Top 10 Health Benefits Of Eggs

Sardines and Pilchards

Sardines and Pilchards Help To Make Bones Stronger

These tiny fish where you eat the bones have surprisingly high levels of both calcium and vitamin D. Though they may look a bit odd for some people, but they have a delicious salty savory taste that can be good in salads.

Salmon

Salmon Make Bones Stronger

Salmon is a perfect source of vitamin D. 3-ounce piece of sockeye salmon may contain more than 100% of your vitamin D, it will help you a lot to get stronger bones.

Also, salmon is known for having plenty of omega-3 fatty acids which help in the health of the heart.

Tuna

Tuna Is Good For Stronger Bones

Tuna is a good source of vitamin D like Salmon. You can get about 39% of your daily need of this vitamin from just 3-ounces of canned tuna. It’s perfect to get stronger bones.

Spinach

Spinach Helps To Make Bones Stronger

Spinach contains a lot of calcium, you can get 25% of your daily needed calcium through just one cup of cooked spinach.

Also, don’t eat it much just eat in moderation.

Collard greens

Collard greens are Good For Stronger Bones

Another source that contains a lot of calcium like Spinach, this collard greens can give you more than 25% of your daily calcium from just one cooked cup. and it’s easy to sneak it into your favorite foods.

Orange juice

Orange juice Help To Make Bones Stronger

Orange juice contains ascorbic acid, studies have proved that the ascorbic acid may help with calcium absorption, so you can get the benefits of this fortified drink.

Plums

Plums Are Good For Stronger Bones

If you heard the word “plums”, you maybe think it’s just a thing older people eat to stay their life regular. but it’s not for that only.

studies have proved that eating them always, along with calcium and vitamin D, can improve your bone density by slowing the breakdown of bone in your body.

Molasses

Molasses Help To Make Bones Stronger

Molasses is a source of calcium, you can get about 40 mg of calcium from just one tablespoon of it. you can try it on top of your yogurt or oatmeal.

Broccoli

Broccoli Make Bones Stronger

You can find many of the nutrients in broccoli that support healthy bones and may prevent bone-related disorders.

Broccoli is a great source of calcium, also contains vitamin (K – A – C) and phosphorus, which are necessary for maintaining healthy bones as well.

Almonds

Almonds Make Bones Stronger

Almonds are powerfully nutritious, they contain about 200 mg of the recommended daily dose of calcium.

It also contains a whole host of nutrients like fiber, manganese and vitamin E to name a few that help to get stronger bones and build a healthy lifestyle.

You Can Read More About healthy life | 17 Best Tips To Get A Healthy Life

Figs

Figs Make Bones Stronger

Figs are sweet and interesting fruit, contain more than about 240 mg of calcium per cup, you can add them to some fruits and vegetables then you will get the amount of calcium you need along with other nutrients such as fiber and potassium.

Bok Choy

Bok Choy Make Bones Stronger

Contain a great and powerful nutritious like calcium, phosphorous, vitamin K and more. and all of them are important in bone structure.

Sesame Seeds

Sesame Seeds Help To Make Bones Stronger

Sesame Seeds that unhulled or hulled rich in several nutrients that boost bone health like calcium.

Also, it’s preferable to be Soaked, roasted or sprouted, which can improve the absorption of these minerals.

Flaxseed

Flaxseed Make Bones Stronger

 

Flaxseed is rich in Vitamins, minerals and Omega-3 fatty acids. It works on reducing bone loss. Studies showed lately a delay in bone loss after they were fed flaxseed, thanks to it has a high concentration of fatty acids.

Kale

Kale Helps To Make Bones Stronger

Most people forget about kale benefits, kale is rich in calcium and vitamin K, kale actually contains calcium more than milk. that’s why kale helps to build stronger bones.

Mustard greens

Mustard greens Make Bones Stronger

 

Fresh mustard greens are an excellent source of several essential minerals, they contain calcium, iron, magnesium, potassium, zinc, selenium, and manganese. which are necessary for maintaining healthy bones as well.

Summary

You need to follow a healthy balanced diet to build stronger bones and strong structures and maintain them throughout your life.

Calcium and Vitamin are very important early in life to get stronger bones and also help as you age.

So you should make sure that you are eating a healthy balanced diet that contains all the nutrients you need and enjoy with these amazing Food!.

You Can Read More About Keto Diet | Keto Diet For Beginners-The Simplest Guide

 

Best Food That Will Make Bones Stronger
Best Food For Stronger Bones

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