Our body is structurally composed of bones as its main support. Bone health is considered essential for everyone, as weak bones make our lives miserable. Essential nutrients for healthy bones can be obtained through various natural foods. The following types of foods promote healthy bones.
1. Milk
Milk has a high value in calcium. Calcium is very necessary for bone health as it forms the structural part of bones. Bones are made up of interlocking calcium crystals that serve as mechanical support. A glass of fatty milk a day can provide approximately 300 mg of calcium. Women should drink at least two glasses of milk every day for healthy bones. Drinking milk in adulthood often saves one of several bone-related diseases, such as osteoporosis.
2. Yogurt
Yogurt has numerous medical benefits. No other food product is better than dairy products in ensuring bone health. If you are not comfortable with the taste of milk, you should try eating yogurt as it contains the same amount of calcium as milk. Therefore, eating yogurt is a good alternative and an ideal approach to meeting the body’s daily calcium needs. 8 ounces of plain yogurt contains approximately 450 milligrams of calcium. Additionally, yogurt contains many different supplements, for example vitamin D, B, potassium, magnesium, and protein. Vitamin D is a key segment and the most beneficial of these bone-building supplements.
3. Cheese
Cheese is the best known of the dairy products. It appears all over the world in various foods and in bakeries. Cheese has its own unique heavenly flavor. Those who do not consume milk or yogurt can add to the many medical benefits they receive from eating cheese. Cheese is loaded with numerous supplements, for example, magnesium, calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese provides 200 mg of calcium. Adding a little cheese to food helps strengthen bones.
4. Sardines
Sardines are rich in calcium and vitamin D. Calcium provides basic bone support, while vitamin D increases your body’s power to take in calcium. 3 ounces of sardines results in the calcium equivalent to a glass of milk. Sardines are rich in vitamin B 12, which ensures low levels of homocysteine in the body. Elevated homocysteine levels, in general, can accelerate osteoporosis and bone degeneration.
5. Sesame seeds
Eating sesame seeds is a brilliant decision for stronger bones. They contain calcium, phosphorus, vitamin B1, dietary filaments, copper, selenium, and zinc. Calcium and phosphorus help strengthen bones. Copper is an antioxidant and plays a protective role by aligning the collagen fibers within the bones. Zinc helps keep osteoporosis at bay.
6. Salmon
Anyone who wants to have stronger bones is advised to eat foods rich in vitamin D and Omega 3 fatty acids. These are abundant in salmon. Vitamin D is responsible for depositing and absorbing calcium in the bones, while omega-three fatty acids protect the bones against inflammation and damage.
7. Collard greens
Cabbage leaves also contain calcium, vitamin K, vitamin D, and A. All of these components help strengthen bones.
8. Spinach
Spinach is undoubtedly a fantastic source of vitamin K, potassium, calcium, iron, magnesium, and vitamin A, as well as folic acid. One cup of spinach is estimated to provide 25% of the total amount of calcium the body needs. All of the above nutrients are beneficial for bone strength.
9. Fortified cereals
Good source of vitamin D and calcium. Calcium for strong bones and joints. Vitamin D plays an important role in bone health.
10. Tofu
Many people describe tofu as tasty. However, they are not fully aware of the nutritional content. Tofu is high in calcium, making it a perfect alternative food for bone health. The consumption of tofu is recommended due to the high content of calcium it contains. It is estimated to be 77%, so it is highly recommended for the body.
11. Soy
According to research, soy promotes the health of an individual by fighting osteoporosis, which is a disease related to thinning of the bones. They contain natural flavones that are antioxidants necessary for bone protection. However, they provide trace amounts of calcium, which is why they are mostly valuable as antioxidants to fight osteoporosis.
12. Beans
Beans serve many purposes in the body, including maintaining healthy bones. They are a rich source of protein, as well as calcium, as well as other trace elements. However, they are the most preferred because they have a low caloric value, so they can be consumed in large quantities without causing weight gain.
13. Orange juice
According to studies, bones are made up of collagen proteins in the central core, and this crosslinking provides structural support to the bones. This is also aided by the interlocking crystals of phosphates and calcium. All of these nutrients are found in vitamin C and orange juice is one of the best sources for them.
14. Walnuts
Walnuts, like walnuts and almonds, contain omega-three fatty acids, which are powerful, polyunsaturated antioxidants that protect bones from many diseases. Antioxidants decrease bone resorption through the inhibition of osteoclasts, which is a cell responsible for the degradation of bone matrix. They also help the absorption of calcium and the prevention of inflammation.
15. Leafy vegetables
Vegetables are known to have other nutrients that the body needs, especially green ones. Dark leafy vegetables are a good source of vitamin K, magnesium, folate, calcium, and potassium, so they can act as a substitute for dairy products because they provide the same nutrients.
16. Eggs
Eggs are also a necessity for the maintenance and growth of bones. Its contribution is due to the possession of the vitamin B complex in addition to vitamin D.
17. Tuna
Apart from the sun, you can choose to use other food sources that are sources of vitamin D. A good example is tuna, which has a good amount of vitamin D, necessary for the bones to be strong.
18. Kiwi
Kiwi is a magical food because it is a natural source of vitamin C, which promotes the synthesis of collagen fibers in the bones. Like oranges, they are delicious too. Sweet prunes also help keep bones free from fractures. They are considered a super healthy food with research showing that they can efficiently reduce the chances of being affected by osteoporosis infection, as well as fractures, which is good news for postmenopausal women, who generally have a high possibility of suffering from joint and bone problems. The nutrients contained in prunes include vitamin C, K, and antioxidants that are essential for maintaining bone health.
19. Meat proteins
Calcium, collagen proteins, and vitamins are the building blocks of our bones. Therefore, proteins are a necessary necessity not only for proper growth, but also for the flexibility of the bones. Therefore, it is a requirement that the diet consists of foods rich in protein and meat. However, caution should be exercised as excessive consumption of meat is detrimental to overall health.
20. Apples
Apples contain quercetin, which helps form collagen, an important component of cartilage. Apples keep skin, cartilage, and bones healthy and strong.