Bones are a vital part of the body. They provide the body with a frame, support the body structure, and enable movement. Another prime function of bones is to protect the heart, brain, and other body organs from injury. Further, bones store minerals like calcium and phosphorous and release them in the body when the body requires them. Thus, for various reasons – it is essential to maintain and consumption of top foods for strong bones.
Often our bone health gets affected by numerous factors like lack of physical activity, age, amount of calcium intake, etc. Poor bone health makes one more prone to osteoporosis. However, there are some top foods for strong bones that help to improve bone health naturally. In this article, we will be discussing – some healthy bone foods which can include in our diet to improve bone health.
Milk and Milk Products
It is one of the best foods for strong bones, which is rich in calcium nutrient that promotes bone strength and bone structure. A deficiency of calcium in the diet can cause numerous problems like osteoporosis. Consuming low-fat milk every day helps to enhance bone health by a great percentage. Apart from this, one can also consume milk products like cheese, yogurt, paneer, etc in their diet. These milk products will help to have healthier and stronger bones.
Among other foods to strengthen bones, are nuts. Nuts comprise three minerals that are beneficial to maintain bone health which is calcium, magnesium, and phosphorous. Magnesium present in nuts helps in retaining and absorbing the calcium in the bones and phosphorous is a primary component of the bones. And as seen earlier, calcium is an essential mineral to maintain bone health and make bones stronger. The different types of nuts like pecans, peanuts, walnuts, and almonds are excellent sources of these three minerals. People should prefer to consume nuts on daily basis to have stronger bones.
Also Read: 8 Great Minerals & Their Health Benefits
Beans are an excellent plant food that consists of bone-friendly nutrients. They are also one of the best bone-building foods. Different varieties of beans like kidney beans, black beans, edamame, and pinto beans consist of a good amount of nutrients required for bone-building like phosphorous, calcium, and magnesium. It is a perfect diet choice for people who are lactose intolerant and cannot consume milk and milk products. These different varieties of beans help to get an adequate quantity of calcium and other nutrients which are required to strengthen bone health.
Non-vegetarians have more options in foods to strengthen bones – they can prefer to consume fatty fish. Fatty fish is another ideal food for bones as they consist Vitamin D which is highly required to enhance bone health. Different fatty fishes like tuna, rainbow trout, and salmon are rich in Vitamin D. Vitamin D helps in promoting bone growth, and the remodeling of bones enables the guts to absorb calcium in an efficient manner. Even though one may get this vitamin from sun rays by exposing their body to the sun rays, too much exposure can to the sun rays enhances the risk of suffering from skin cancer. Therefore, the best bone-building foods like tuna fish, salmon, etc are an excellent way to get an adequate amount of vitamin d to enhance bone health and make them stronger.
Also Read: Benefits Of Fish Eating
Fresh vegetables are foods good for bones. Consuming different fresh vegetables like cabbage, cauliflower, beetroot, etc helps in making the bones stronger as they are rich in minerals that are vital for bone growth. Vegetables like cabbage, spinach, turnip, etc have a good amount of Vitamin K and calcium. The deficiency of Vitamin K in bones can cause the problem of osteoporosis. Therefore, adding these healthy bone foods to the diet will help to have stronger bones.
It is also another excellent food for healthy bones, which is rich in Vitamin C which is essential to maintain the proper health of bones. The Vitamin C present in orange helps in the formation of collagen which is required for strengthening bone health. Similarly, orange also comprises vitamin A which is required for cell growth as well as skeletal growth. People can prefer to eat these best bone-building foods once a day or else can also drink orange juice while having breakfast. Moreover, one should also prefer to drink orange juice with fortified calcium as it is more beneficial for maintaining bone health.
What foods are good for bones?
The different foods for strong bones like milk, nuts, soybeans, fortified flour, and fatty fish are good to maintain strong bone health. These foods consist of a good amount of calcium which helps in making bones stronger. Similarly, other foods to improve bone health naturally kale, collards, Brussels, sprouts, walnuts, molasses, pumpkin seeds, tomato juice, pumpkin seeds, etc are rich in different minerals like magnesium, phosphorous, and vitamins like vitamins A, K, and D. Consuming these foods for strong bones will ensure that get an adequate amount of calcium, magnesium, phosphorous, and vitamins in order to have strong and healthy bones.
What’s good for strong bones?
In order to enhance bone health should prefer foods good for bones and vegetables in good quantity and also indulge in performing numerous weight training and strength training exercises which will make the bones stronger. And consuming foods that are high in calcium throughout the day will also work in an amazing manner to strengthen the bones.
What are the natural ways to build healthy bones?
There are numerous ways by which one can improve bone health naturally like avoiding eating foods with lower calories, exercising regularly, and having a healthy and stable weight. Apart, from this, can also include the above-discussed foods in your diet which will help you to have strong bones. Similarly, consuming high-protein foods will also be another way to build healthy bones as 50 % of bones are made from protein.