Hey lovely readers! Hope everyone is safe and enjoying the days. So, today I’m back with another informative blog on, the top 10 best food for strengthening bones. This article is helpful for people of every age group. We all want our bones to be really strong. And moving toward today’s topic, I will tell you some best food for strengthening bones, which will be easily accessible and available in the Indian market. So, read the full article in detail.
Why do we need bone-strength food?
Our bones develop from birth until our twenties. And as we get aged, after the 30s, the bones start losing density, which makes them brittle and fragile. Further, you can experience, joint pains and other problems related to bones in old age.
Maintaining a good vibe of health is very important. And you have to start taking care of it from today onwards so that you don’t face such problems after your 30s.
Whatever you put inside your body, would reflect outside. Good food plays a major role in maintaining the overall health of the body. If you cautiously take care of your food intake, you can expect a good and healthy bones. A balanced diet can provide us with all the essential nutrients, that are necessary for a healthy body.
There are so many foods for strengthening bones, but I will discuss 10 superfoods, that you can include in your day-to-day lifestyle, to maintain good vibe health.
10 food for strengthening bones
Bone strength food is necessary and should be taken from an early age to get healthy and strong bones even at an old age. Check out the below list of top 10 food for strengthening bones:
1. Dairy products
Remember, our mothers used to tell us in our childhood, “Drink milk every day, else your teeth would fall and your bones would break”. And yes she is right. Milk along with all other dairy products like yoghurt, paneer, etc. is indeed an essential food for strengthening bones. They are rich in calcium, which is an important mineral for bones and teeth. Also, they contain Vitamin D, which helps the body in absorbing Calcium. You can distribute your dairy intake in different meals. Drink a glass of milk before bed and have yoghurt along with your lunch and dinner meals. It is one of the best bone strength food.
2. Leafy vegetables
The next most important, food for strengthening bones is leafy green vegetables. The green vegetable is high on bone strength food, i.e. calcium. Moreover, they are rich in Vitamin K. Vitamin K is an important nutrient which helps in improving the density of bones and saves from osteoporosis. Children and women above the age of 30, should include green leafy vegetables in their diet. The darker your green vegetables, the more Vitamin K, it has. Include cabbage, kale, spinach, turnip greens, etc. in your diet.
3. Fatty fish
Fatty fish like Salmon, rich one of the major food for strengthening bones. It has all the good nutrients that are bone strength food like, calcium, Omega 3 fatty acids, and Vitamin D. Calcium is essential for bone health and Vitamin D helps in the absorption of this calcium by the body. Omega 3 fatty acids play a major role in making the bones strong and preventing bone loss during ageing. Also, it promotes the formation of new bones in the body. For good and healthy bones, so include fatty fish in your diet.
4. Citrus fruits
Citrus fruits are indeed the best source of food for strengthening bones. Citrus fruits are rich in Vitamin C, which helps prevent the bones from losing their mass. You can start your day with a citrus fruit, which is a bone-strength food like grapefruit, orange, lemon, berries, etc. You can have them in the form of juice or as a whole fruit. But remember not to add any sugar, just plain whole fruit juice, which will do wonders for your body and health. Vitamin C does have other benefits for the skin and also helps in boosting immunity.
Eggs are a major source of proteins. And our bones are partly made up of protein nutrients. So, we must take an adequate amount of proteins in our diet. A good amount of protein intake ensures a better bone density. Not only these proteins do help in weight loss. So, start consuming eggs to fulfil your protein needs to have good bone health and shed those extra calories. Eggs are indeed a bone-strength food.
Almonds are the most commonly suggested nuts, by doctors, for young children. They are one of the best bone strength food. Almonds are rich in calcium, protein, potassium, etc. Potassium acts as a carrier of calcium, which makes it reach the bones to make them strong. Bones are 50% protein. So, protein is necessary for bone health. And hence, almonds are the best food for strengthening bones. They have all the necessary nutrients which are essential for good bone health. You can have 7-8 soaked almonds daily or you can use almond butter with whole wheat bread in your breakfast.
7. Soy products
Dairy products are a very important source of calcium. But in case you are lactose intolerant or you are a vegan. Then you can always choose soy products, like soy milk, tofu, etc. Soy products are also good food for strengthening bones. They do contain a good amount of calcium. Moreover, they prevent any kind of bone diseases that occur especially in women post-menopause. You can have soy milk as it is or even you can cook the tofu paneer. You will get the benefits for sure.
8. Dried plums
Dried plums, also known as prunes are the best food for strengthening bones. Prunes are high in calcium and Vitamin D. Calcium is a must for bones and Vitamin D, in turn, helps in the absorption of calcium by the body to provide the maximum benefits. You can always much a few prunes in your snack time. They are healthy and also make your bones strong and prevent their breakdown.
9. Sweet potato
Sweet potato is the most underestimated food for strengthening bones. But it is loaded with the goodness of magnesium and potassium. Magnesium deficiency can further lead to low Vitamin D and the body faces problems in Calcium absorption. Potassium takes Calcium to the bones, so it is essential for the body too. Sweet potato has both of these nutrients, which help calcium reach the bones.
Omega 3 fatty acid-rich foods are very important food for strengthening bones. It is found in fatty fish. But if you are a vegetarian, then to fulfil the need for omega 3 fatty acids, you can consume seeds. You can go for flaxseeds, pumpkin seeds and chia seeds. Drizzle them over your salads or smoothies and enjoy the health benefits. It helps in new bone formations and offers bone loss during the ageing process.
These were the 10 best food for strengthening bones. Not only do they act as bone-strength food, but they do have various other health benefits, such as, increasing the immunity of the body to fight diseases, improving the metabolism, maintaining blood pressure, stabilising sugar levels, and overall helping you in attaining a good health
Along with these bone strength food, you have to follow a few important tips which I will give below:
- Exercise regularly and focus on weight training.
- Consume a healthy diet, do not go for low-calorie diets.
- Maintain a balanced weight, neither too skinny nor too fatty.
- Lower your alcohol consumption.
- Start taking care of your diet from today itself.
This was all about today’s blog on, the top 10 best food for strengthening bones. If you are skinny, start gaining some weight and if you are obese, try to shed that extra weight. For good bone health, you must maintain a standard weight. You should avoid all the unhealthy and junk food, go for some healthy food options.
Hope this was helpful for you. Do share this blog with all your family and friends, as they should know about it and should start taking care of their bones.
Will come up with another blog, and till then stay healthy and smile.