Foods that Strengthens your Bones

Strengthens your Bones

The kind of food you choose to eat on a regular basis, affects the bone health of your body. Knowing about the right type of vitamins and nutrients for the bone will assist you in making better choices of food. Now you do know that maintaining the bone health is the most crucial part, as that will determine your strength or the fragility of your bone once you are old enough. Your overall health basically thrives on this aspect.
A change in your food diet can help you reduce the risk of osteoporosis and brittle bones. Let’s have a look on how you can strengthen your bone by loading your diet with nutritious food.

Food

Dairy products like low fat milk, cheese and yogurt are high in calcium. Few are fortified by vitamin D. Definitely a must to include in your daily intake of food.

Fish

Fish is so important for good bone health. Salmon or let’s say canned sardines, tuna, mackerel cannot be emphasised enough for its qualities. The vitamins and calcium present in them amazingly enhances mineralisation of the bone. Just decide on preparing food including the fish delicacies, even in small portions will do as long as you have it heartily. Either, grill it or bake it, it’s something that for sure is not going to fake it.

Vegetables and fruits

1.Calcium

Collard greens, kale, Chinese cabbage, turnip greens, okra, broccoli, mustard greens and dandelion greens.

2.Magnesium

Beet greens, tomato products, spinach, plantains, sweet potatoes, raisins, collard greens and artichokes

3.Potassium

Potatoes, papaya, orange juice, prunes, plantains and bananas

4.Vitamin C

Green peppers, strawberries, red peppers, pineapples, Brussels sprouts, broccoli and grape fruits

5.Vitamin K

Green leafy food items like collard greens, Brussels sprouts, turnip greens, spinach, kale etc

Fortified foods

Vitamin D and calcium are often added to few juice brands, soy milk, breakfast foods, breads, rice milk, snacks and cereals. Researches also say that soy beans, blue berries, olive oil which are high in omega 3, for instance flaxseed oil and fish oil have immense bone boosting advantage. These great amount of benefits and welfare that you derive from such food, makes it a must have in your regular diet.

Legumes (beans)

While this food item is a master of advantages like fiber, magnesium, calcium and different kinds of nutrients, it also contains a substance known as phytates. This substance actually sports the ability of interfering in absorbing beans calcium; hence it should be reduced by being soaked in water for few hours.

Protein rich foods and meat

Protein is really essential for the bone health. Many adults fail to have protein rich foods and hence fall prey to diseases like osteoporosis. So having meat every now and then is crucial for your bone’s stability and for it to remain strong in the long run.

Hence to maintain or build stronger bones, make sure to follow a food diet that offers you with good amount of calories in a day.