12 Best Foods for Strong Bones

  • Strong bones are very important for a healthy body. But many factors such as ageing, genetics and unhealthy diet have led to millions of people suffering from brittle bones. This is predominantly observed in women. Women begin losing bone density and strength after the age of 30, making them more prone to premature ageing, falls, accidents, fractures etc. But, fortunately, there are ways you can revert this problem. One of the best ways is by consuming foods that are rich in calcium and/or vitamin D. This is the best way to strengthen your bones. (Information credit: https://www.getsavvi.co.za/)

    Therefore here is a list of 12 food items that helps strengthen your bones which will, in turn, save you from paying soaring medical bills:

    1. Milk

    Milk is a primary source of calcium, potassium, phosphorus and vitamin A and vitamin D. Opting for cow milk can help keep your bones strong. But you can also consume milk that is fortified with vitamin D and calcium. Do avoid milk if you are lactose intolerant.

    2. Cheese

    Cheese is another great source of calcium since it is made out of milk as well as a great source of vitamin A, vitamin B12 and phosphorus. People who are lactose intolerant can consume cheddar cheese since it contains negligible amounts or no lactose at all.

    3. Eggs

    Egg yolks are a great way to incorporate fat-soluble vitamins like vitamin A, D, E and K. Vitamin D is crucial for calcium absorption for improved bone strength. Make sure to consume whole eggs instead of just the whites, but do not do so in case it is forbidden for you by your doctor.

    4. Broccoli

    Broccoli is a cruciferous vegetable that is known for its wide range of health benefits. It is packed with vitamin C, potassium, calcium, folate, vitamin K and phosphorus. Consuming broccoli on a regular basis can strengthen your bones and teeth while helping you in losing weight, fighting high blood pressure and diabetes.

    5. Fish

    Fishes like tuna, catfish, salmon and sardines are whole food sources of vitamin D which promotes bone mineralisation. The absence of vitamin D will lead to your bones being incapable of absorbing calcium. So eat fishes as often as possible.

    6. Dark leafy greens

    Spinach, arugula, lettuce, chard and kale are some of the examples of dark leafy greens which are great sources of calcium, vitamin C and vitamin K and antioxidants. Incorporating these dark leafy greens in your daily diet can help you get stronger bones while improving your immunity.

    7. Yoghurt

    Yoghurt is a source of calcium, potassium, vitamins A, vitamin D, probiotics and folate. Eating yoghurt on a daily basis can prevent fractures and weak bones. If you have very weak bones then look for yoghurts that are fortified with calcium.

    8. Fortified cereals and juices

    Calcium-fortified cereals and juices are an excellent way to pump up your body levels of calcium content. You can always buy calcium-fortified orange juices or cereal bars and have them for breakfast or while travelling to work. Consuming a fortified cereal bar before or after a workout session or if you have missed your breakfast can also help keep bones strong.

    9. Beans

    Beans are not only great sources of protein but they are loaded with calcium, potassium, phosphorus and omega-3 fatty acids. They are basically legumes that can prevent bone loss. You can also consume bean sprouts, kidney beans, garbanzo beans, cowpeas and lentils.

    10. Almond butter

    Almond butter is loaded with calcium and protein. The best part is that this butter is a vegan option which is low in cholesterol, good for your heart while tasting rich and yummy. It can be a great addition to your breakfast bowls, smoothies and desserts.

    11. Nuts

    Nuts are packed with healthy fats, omega-3 fatty acids and protein. Many researchers have found that consuming mixed nuts regularly can largely improve your overall health as well as bone health. You can either consume the nuts as a whole or crush them and add them to salads, smoothies and breakfast elements.

    12. Seeds

    Seeds are one of the best sources of calcium and they are rich in dietary fibres, phosphorus, iron, potassium, healthy fat and proteins. The different seeds you can consume may include sunflower seeds, pumpkin seeds, sesame seeds, flax seeds and melon seeds. The seeds can be incorporated in your breakfast bowl, egg and avocado toast, salads and smoothies.

    The above-mentioned list of food items is just some of the best ones that you can incorporate in your diet in order to prevent bone loss and build strong bones. Take care of your bones because they are the structural definition of your body and they are as important as any other internal or external organ in your body.