A strong bone system provides structure to the human body and also helps to anchor the muscles and protect the internal organs. Strong bone is also required for good strength, balance, and posture.
To get strong bones, some certain essential nutrients are needed, including protein, beta-carotene, vitamins, potassium, magnesium, and calcium. There are a lot of healthy foods that will promote strong and healthy bone system, as well as reducing the chance of arthritis, inflammation, achy joints, and other bone related health issues.
When you consume the right food types, you can enjoy better bone density and mass at any age and achieve strong bone system throughout your lifetime.
Here are the top amazing foods for strong bones
1. Milk
Calcium is one of the most essential elements for strong bones, and the best source of calcium is undoubtedly milk. Milk generally contains potassium, riboflavin, phosphorus, magnesium, and vitamins D and B12. All these nutrients are essential for healthy bones.
Adults should drink two glasses of milk in a day. Children and teenagers can benefit from drinking more milk. Depending upon your preference, you can choose skim milk, low-fat or whole milk. Those who do not like the taste of milk can blend it into a milkshake, smoothie or to sauce.
2. Cheese
Cheese is loaded with a good amount of calcium, along with vitamins D, vitamin A, vitamin B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are needed for strong bones. Also, cheese is an excellent source of calcium for those people who are lactose intolerant.
Just a small amount of cheese is eaten regularly, that will support your bone health. You can have cheddar, Swiss, mozzarella, goat, Parmesan and cottage cheese.
3. Yogurt
Yogurt contains a good amount of calcium, vitamins D, A and B12, potassium, magnesium, riboflavin, phosphorus and protein.
So, include at least one cup of yogurt in your daily diet. If you are not a fan of milk, here’s another interesting reason why yogurt is good for you.
Milk tends to acidify the body’s pH, which in turn, causes the human body to release calcium from the bones to neutralize the acid.
4. Tofu
Tofu is a type of soy food that contains a high amount of calcium and plant-based chemicals that are called isoflavones, which are essential to promote healthy and strong bones. It is known as a popular option for people who are with lactose intolerant and cannot eat many types of dairy products.
One-half cup of tofu can fulfill about 20-30 percent of your daily recommended intake of calcium. Whether you eat it plain or cooked, tofu is a healthy choice for your bones.
5. Sesame Seeds
Sesame seeds generally contain various nutrients for bone health, such as calcium, magnesium, phosphorus and vitamins K and D.
You must daily take at least one-fourth cup of these crunchy seeds, in roasted or dried form. You can sprinkle few sesame seeds on your cooked dishes, toss them into your favorite salad, and add them to stir-fry vegetables.
If you do not like the nutty taste of the seeds, you can try sesame butter. Along with sesame seeds, you must also include few flaxseeds in your diet.
6. Spinach
Spinach is also known as one of the other easily available vegetable that is high in calcium content. Plus, its vitamin K content helps retain calcium in the bone matrix. Along with calcium, spinach also has a good amount of fiber, iron, potassium, magnesium and vitamins A and C.
This dark green leafy vegetable can also cooked by grilling, boiling or eaten raw. It makes a good addition to salads, sandwiches, appetizers and cooked dishes like quiche and lasagna. Along with spinach, Chinese cabbage, kale, broccoli and cauliflower will help you enjoy better bone health.
7. Salmon
Salmon is a type of fatty fish that contains a wide range of bone-boosting nutrients including calcium, protein, vitamin D and omega-3 fatty acids. Both vitamin D and omega-3 fatty acids help increase the absorption of calcium in the body.
Regular consumption of salmon helps improve bone density and bone accumulation. At the same time, salmon is good for heart health.
8. Sardines
Another excellent source of calcium and vitamin D is sardines. In fact, sardines contain as much calcium per serving as milk and dairy products. Sardines also contain a good amount of omega-3 fatty acids, phosphorus and vitamin B12.
As these little fish are perishable in nature, the most common way to enjoy sardines is from a can. The canned sardines can be added to pizza, salads or any mashed dish.
By eating these above amazing foods for strong and healthy bones, it is essential to consume less salt (it may deplete calcium in the body), regularly expose your body to sunshine to give it the required dose of vitamin D and to indulge in regular weight-bearing exercises to enjoy healthy bones and strong muscles.
