Bones or the skeletal system are a vital part of our body. They provide a structure to the body and enable us to move and function. Moreover, bones protect various critical organs of the body and prevent them from impact damage. The skull covers the brain, the ribs encase the heart and lungs, whereas the pelvis protects the digestive and reproductive organs of the body. Bones are primarily composed of proteins and minerals like calcium, phosphorous and magnesium. Any deficiency of calcium, omega-3 fatty acids and minerals can severely affect bone health and make them prone to diseases. This can lead to arthritis, bone fracture, osteoporosis, and osteomyelitis. So, here we discuss the top foods which can help strengthen bones, maintain desired mineral density and aid the absorption of calcium.
Improve Bone Health with Milk
Milk is a source of calcium which helps in the development and growth of bones. It aids in strengthening bones and increases bone density. Osteoporosis has been found to be prevented by daily intake of milk. It has also been established that calcium from dairy products have more absorption capacity by the body as compared to vegetables. Moreover, milk is also rich in phosphorous, magnesium and protein which makes it a must have food for bone health.
Cheese for Healthy Bones
Cheese provides with a significant amount of calcium (100-200 mg for 1 oz serving) which helps in strengthening bones by improving bone density. Calcium rich foods like cheese also help in preventing osteoporosis and other bone related ailments.
Bone Health Diet – Walnuts and Flax Seeds
Walnuts and flax seeds are rich in omega-3 fatty acids. Alpha-linolenic acid is a type of omega-3 fatty acid which promotes bone health. It aids in improving mineral density of the bone. Bone loss and brittle bones can be combated by their consumption.
Calcium Rich Foods for Bones – Soybean
Soybean is a rich source of calcium. Moreover, isoflavones found in soybean increase the density of bones. Soybean has been particularly found to be helpful for women against osteoporosis.
Sardine for Bone Health
Sardine contains Vitamin-D and high amount of calcium. Vitamin-D helps in the absorption of calcium thus directly impacting bone strength. Vitamin-D also prevents inflammation. Omega-3 fatty acids found in it helps in supporting cartilage and stabilizes the amount of minerals in the bone. Sardine is a good source of phosphorous which aids in maintaining bone matrix. Osteoporosis can be inhibited by its consumption.
Healthy Bones with Kale
Calcium is found in abundance in kale. Strengthening of bones and prevention of diseases like osteoporosis can be achieved by consuming kale. It is interesting to know that kale contains higher amount of calcium than milk.
Calcium-rich Collard for Bones
One cup of collard provides almost 25% of the daily calcium intake. It can be used for seasoning, salads and can also be boiled and consumed to reap its health benefits. Collard aids in strengthening bones and can lower the chances of osteoporosis.
Orange Juice for Bones
Studies have shown that women consuming Vitamin-C have higher bone mineral density. It has been found that the combination of Vitamin-V, estrogen and calcium can help prevent osteoporosis. Calcium is also found in high amount in oranges.
Oats to improve Bone Strength
Large amount of calcium in oats can be beneficial for bone health. They can strengthen bones and increase bone mineral density. Add this food in early morning breakfast to promote strong bones. Oat straw tea can also be consumed as it is rich in silica, thus enhancing mineral density.
Dried Figs for Bones
Figs are rich in potassium, which restricts the calcium loss through the process of urination. They are also rich in calcium and thus help in maintaining bone density and prevent bone loss.