Isn’t growing old a scary thing? But you know what’s scarier? When your bones start becoming weak, it increases your chance of osteoporosis. Overcome mobility and flexibility restrictions by following a healthy diet for stronger bones. So, here’s the guide on the best bone-strengthening foods!
Importance Of Bone Health
Did you know bones keep getting remodelled? This means old tissues are removed and replaced by new tissues, which require high nutritional value. If you have nutritional deficiency or a sedentary lifestyle, your bones will become weak, and brittle. So, eat the best foods to strengthen bones and feel healthy!
Foods For Healthy Bones
1) Green Leafy Vegetables
Leafy greens such as spinach and kale contain calcium and Vitamin K to increase bone density. These veggies protect the body against the destruction of the muscle tissues. Add some greens to your smoothies, salads, or soups.
2) Yoghurt
Packed with calcium and vitamin D, yoghurt is linked with healthy bones as Vitamin D ensures that your body absorbs the calcium. Greek yoghurt contains a high amount of protein to aid in muscle or bone density. Put yoghurt on your snack list or use it as a base for smoothies or parfaits.
3) Fish
Fish is also one of the food items that can help build a stronger bone structure because it contains omega-3 fatty acids, vitamin D, and calcium. Vitamin D aids in the absorption of calcium, whereas omega-3 reduces inflammation in the joints and bones. Eat fish like salmon, 2-3 times a week as it is an excellent source for bone health.
4) Citrus Fruits
All citrus fruits, from oranges to lemons and grapefruits contain vitamin C, which is used for the process of synthesis of collagen. Loaded with antioxidants, these fruits protect the cells of your bones. So, start your morning by squeezing a glass of fresh orange juice or add citrus slices to water for an extra kick. Add this to your daily diet to strengthen bones!
5) Tofu
Tofu is a great plant-based source of calcium and protein and also one of the best vegetarian bone-strengthening foods. Tofu has high amounts of isoflavones, or plant-derived compounds that actually decrease bone loss in postmenopausal women. Use tofu as a meat substitute in stir-fries, salads, or soups.
6) Almonds
Almonds are a superfood because they equip you with everything calcium, magnesium, and protein-megavitamin for healthy bones. Its healthy fats and antioxidants support overall joint health. Try using almonds at your desk as a snack on the go or add almond butter to your smoothies or whole-grain toast.
7) Seeds
Chia seeds, flaxseeds, and sesame seeds have significant calcium, magnesium, and phosphorus content, so they can be pretty dependable for the growth of the bones. These minerals form the actual structure within bones and provide bones with their required strength. Sprinkle seeds over salads, yogurt, or smoothies for added crunch and nutrition.
8) Dried Plums
Dried plums, also known as prunes, retain digestive health and aid in improving bone health. The antioxidants in this fruit prevent bone degradation and make it a good choice for postmenopausal women. Snack on a handful of prunes, or mix them into oatmeal and cereals.
9) Dairy Products
The best foods for strengthening your bones include dairy products. These include milk, cheese, and cottage cheese that are rich in calcium. In a normal diet comprising such foods, your body will gain the quantity of calcium that will create solid bones and joints.
10) Avocado
Avocados are rich in healthy fats, folate, and have a vitamin K content, which contributes to strong, healthy bones. The good fats also keep the lubrication within your joints, working to slow down the beginning of joint pain and stiffness. Enjoy avocado as a creamy addition to salads, sandwiches, or smoothies.
11) Mushrooms
Mushrooms, in general and especially the sun-exposed ones, are extremely high in vitamin D. Vitamin D raises the body’s ability to absorb calcium, a mineral fundamental to good, healthy bones. Increasing the number of mushrooms you eat does the same to your bone density and therefore reduces the chances that you will break bones. Mix them into your favourite stir-fries or salad, or pasta.
12) Turmeric
It is a spice consisting of curcumin, an anti-inflammatory chemical associated with joint health and bone health. Turmeric reduces the inflammation, which basically causes bone degeneration and pains. Use it with curries, smoothies, or as a tea for bone strengthening.
13) Green Tea
Green tea contains antioxidants, including catechins, that increase the strength of the bone tissues. By drinking green tea, it is proven to increase bone-building functions and reduce the happening of fractures. Switch to a glass of green tea instead of soda and other sugary drinks in the drink choice to help protect the strength of your bones.
14) Beans And Legumes
Beans and legumes contain a good number of calcium, magnesium, and fiber. This will improve your bone health so that you won’t suffer from osteoporosis. Use beans and legumes in soups and salads, or as accompaniment.
15) Whole Grains
Quinoa, brown rice, and oats are some of the whole grains containing magnesium, an essential nutrient in relation to bone health. Magnesium increases bone density by absorbing calcium. So, consume whole grains to be enriched and have strong bones over time.
16) Eggs
Eggs are some of the natural food items that carry vitamin D, becoming one of the essential foods for healthy bones. The eggs further contain proteins that promote building and maintaining muscular mass, and aid in an increase in bone density. Add eggs to your breakfast or any other portion of the healthy diet.
17) Canned Salmon
Canned salmon with and without bones are great sources of calcium and omega-3 fatty acids. Fish bones in canned salmon are soft, making them easy to digest as well, and may give you an extra jolt of calcium for stronger bones. Stir canned salmon into a salad, sandwich, or casserole for an easy and calcium-rich meal.
18) Plant Milk
Other plant-based milk, such as almond, soy, or oat milk, can easily be supplemented with calcium and vitamin D, an easy alternative to using dairy products for keeping strong bones. Use plant milk in smoothies, cereal, or as a dairy substitute in your favourite recipes.
19) Almonds And Almond Butter
Almonds and almond butter include calcium, magnesium, and vitamin E, so add them as bone strengthening foods. It is thought that these minerals will assist in developing the bone density and may even hold it from collapsing. Mix almond butter into smoothies or spread it onto whole-grain bread for a tasty snack.
Conclusion
Make your health a priority and focus on your bone health. Keep your bones strong by eating leafy greens, dairy, fish, seeds, and whole grains. Include them in your diet to provide your body with the required nutrients for bone density strength. Or engage in weight-bearing activities like walking and jogging. Keep your bones moving to build a strong foundation!
Besides keeping in mind foods to avoid in arthritis, you can also take three60 Arthritis combo product. It consists of Daily joint care tablets and Pain relief gel, which are designed to improve bone health using research-based ingredients. Get yours today!
FAQs
1) What foods make bones stronger?
Foods with calcium, vitamin D, and magnesium like dairy products, seeds, fish, and leafy greens help keep bones firm and strong.
2) What foods help with bone repair?
Eggs, fish, and yoghurt are sources of protein, calcium, and vitamin D, which helps in healing and repairing your bones.
3) How do I make my bones stronger?
Weight-bearing exercise and good nutrition will make your bones strong.
4) Why do bones get weak?
Most common causes of weakening bones are aging, lack of calcium, vitamin D or physical inactivity because of medical conditions like osteoporosis.
