When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.
Best Foods For Bones – The Most Amazing Nutrients For Everyone
A healthy set of bones provides structure to the body and also protects the internal organs and anchors the muscles. At the same time, strong bones are required for good posture, balance and strength.
To enjoy strong bones, certain key nutrients are required, such as calcium, magnesium, potassium, vitamins, beta-carotene, and protein. There are many healthy foods that promote healthy and strong bones and reduce the chance of achy joints, inflammation, arthritis and other bone-related health problems.
When you eat the right type of foods, you can enjoy better bone mass and density at any age and strong bones throughout your lifetime.
Let’s take a closer look at these best foods for bones to improve bone health in the line of Food on Healthy Guide site.
1. Yogurt
This is the very first one out on the list of the best foods for bones that we would like to reveal in the entire article today and want to encourage readers to make use for good!
Yogurt contains a good amount of calcium, vitamins D, A and B12, potassium, magnesium, riboflavin, phosphorus and protein.
So, include at least a cup of yogurt in your daily diet. If you are not a fan of milk, here’s another interesting reason why yogurt is good for you.
Milk tends to acidify the body’s pH, which in turn, causes the body to release calcium from the bones to neutralize the acid. Yogurt, on the other hand, being a fermented dairy product, works as an acid neutralizer and does not have the calcium leaching effect.
Those who are health conscious can choose fat-free plain yogurt daily. Greek yogurt, however, may not be too healthy for your bones because Greek yogurt varieties, while high in protein, generally do not contain adequate levels of vitamin D and often have less calcium than traditional yogurts.
2. Milk
There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.
In fact, this is also among the best foods for bones that we want to introduce in the entire article today and want to encourage people to make use as soon as possible to promote healthy and strong bone system.
3. Cheese
Another one out of the best and most essential foods for bones that you should never look down at all costs is cheese!
Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.
Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.
4. Best Foods for bones – Sardines
Another excellent source of calcium and vitamin D is sardines. In fact, sardines contain as much calcium per serving as milk and dairy products. Sardines also contain a good amount of omega-3 fatty acids, phosphorus and vitamin B12.
As these little fish are perishable in nature, the most common way to enjoy sardines is from a can. The canned sardines can be added to pizza, salads or any mashed dish. In many places, sardines are also available in fresh form and they can be easily added to salads, pastas and sauces.
In addition to eating these superfoods for strong bones, it is essential to consume less salt (it may deplete calcium in the body), regularly expose your body to sunshine to give it the required dose of vitamin D and to indulge in regular weight-bearing exercises to enjoy healthy bones and strong muscles.
5. Eggs – Mushrooms
This is also among the best foods for bones that people who are struggling with this health issue should never look down yet try to make use as soon as possible for good!
Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.
6. Salmon
Another one among the best foods for bones you should definitely not skip at all costs is a very powerful agent that many people love – salmon.
Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.
7. Healthy Foods For Bones – Spinach
Spinach is another easily available vegetable that is high in calcium content. Plus, its vitamin K content helps to retain calcium in the bone matrix. Along with calcium, spinach also contains a good amount of fiber, iron, potassium, magnesium and vitamins A and C.
This dark green leafy vegetable can be grilled, boiled or eaten raw. It makes a good addition to salads, sandwiches, appetizers and cooked dishes like quiche and lasagna. Along with spinach, Chinese cabbage, kale, broccoli and cauliflower will help you enjoy better bone health.
In fact, this is also among the most amazing foods for bones that we all can make use by adding this food to daily diet right from today.
8. Fortified Cereal
Certain cereals—like Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties—contain up to 25% of your daily vitamin D. When you don’t have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.
9. Nutritional Foods For Bones – Tuna
Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. Try these low-cal Tuna-Melt Tacos as a way to sneak in vitamin D and calcium.
Keep reading to learn more essential foods for bones and how you can make use of this food at the comfort of your own home for good!
10. Collard Greens
This leafy green vegetable contains a good amount of calcium, along with magnesium, omega-3 fatty acids and vitamin K. All these nutrients are essential to bone health.
At the same time, the antioxidant and antibacterial properties present in collard greens provide a variety of other health benefits.
One cup of cooked collard greens contains more than one-fourth of your daily calcium requirement. The best way to consume collard greens is lightly steamed with fresh garlic and onions. You can also add this leafy green vegetable to salad and soup.
In fact, this is also a good thing among the most essential foods for bones that we cannot forget to list here and encourage you to make use right from today!
11. Orange Juice
A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Try Tropicana’s Calcium + Vitamin D to get a boost of these essentials.
Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.
12. Tofu
This is also a good one on the list of the best foods for bones that we want to reveal in the entire article today and you should make use as soon as possible for good!
Tofu is a type of soy food that contains a high amount of calcium and plant-based chemicals called isoflavones, which are important to promote healthy and strong bones. Tofu is a popular option for people who are lactose intolerant and cannot eat many types of dairy products.
One-half cup of tofu can fulfill about 20 percent of your daily recommended intake of calcium. Whether you eat it plain or cooked, tofu is a healthy choice for your bones. Prefer to have organic and fermented tofu or other soy products.
13. Sesame Seeds
Sesame seeds contain various nutrients for bone health, such as calcium, magnesium, phosphorus and vitamins K and D.
You must daily consume at least one-fourth cup of these crunchy seeds, in roasted or dried form. You can sprinkle some sesame seeds on cooked vegetables, toss them into your favorite salad, and add them to stir-fry vegetables.
If you do not like the nutty taste of the seeds, you can try sesame butter. Along with sesame seeds, you must also include flaxseeds in your diet.
14. White Beans
This is the last one yet a very important thing to know among the best foods for bones that we would like to introduce and encourage people to make use as soon as possible for good!
White beans are another superfood for healthy bones. This legume contains a good amount of calcium, protein, fiber and minerals like magnesium, phosphorus and potassium.
Depending on the type of white beans, one cup of cooked beans can provide a good amount of calcium to promote healthy strong bones.
You can include white beans in soups, salads, stews, bean spreads and dips, casseroles and baked vegetables. Along with white beans, you can nourish your bones by eating pinto beans, navy beans and black beans.
In summary, all the best foods for bones mentioned in this article are very necessary for people at all of ages. Make use of the vitamins mentioned in this writing above and enjoy! Do you feel good about these foods and love them? Remember to share with us in the comment section below. Besides, if you have any question to ask about the content of this article, feel free to leave them below and wait for soon replication from us!
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