Are you losing the strength of your body? Do you want some simple food ideas to boost your health and bones? If so, then don’t lose hope and go through the entire content.
Our bone starts to lose strength with age. It becomes brittle and weaker over time. If you want to resist the power of your bones with more natural food around you, this content is for you.
Here you find the most effective and handy food for strong bones that will make your bone more robust than before. Moreover, this food provides you with much more nutrition for extra health benefits.
Foods that make you physically strong:
The core nutrition for healthy bones is calcium, vitamin D, magnesium, and potassium—all help to strengthen your bones and protect your bones from possible damages. Adults need 1,000 mg of calcium and 200 international units (IUs) of vitamin D a day.
If you are over 50, you will need 1,200mg of calcium and 400 to 600 IUs of vitamin D daily. However, you will find a lot of supplements nowadays, but it is better to take them through a natural diet.
What is calcium and vitamin D?
Calcium is a mineral that works for building bones and keeping them healthy. Vitamin D promotes calcium absorption and maintains an adequate blood level of calcium and phosphorus to allow for normal bone mineralization.
So, to make your bones strong, calcium is necessary. Both are useful for other diseases, too, such as cancer, diabetes, and high blood pressure
What are the foods that provide you a healthy body? Here are seven best food for strong bones with detailed information. Have a look.
1. Dairy products:
Dairy products are a great source of calcium, phosphorus, protein, vitamin D, and other nutrients. These are important to build up a healthy body. Most of scientific research proves that.
There was a myth among most of the people that dairy product is not suitable for bone health. But the truth is that these are the primary source of calcium.
If your body doesn’t get enough calcium that it needs, then it will go to take it from your bones. As a result, your bones will become weak and fragile. So, to give enough calcium into your body, you have to take dairy food items as much as possible.
What are the dairy products? There are a good number of dairy items available around you. Among the most common ones are here. Have a look.
· Milk:
You will be glad to know that milk is a common source of calcium, phosphorus, and protein. You know calcium is good for bones and also prevents osteoporosis. Milk contains around 300mg of calcium in a single cup. You better have one glass of milk per day for a valid result, but not too much.
· Cheese:
Those who don’t like milk too much can have cheese every day instead. Even children love it most. It is a full package of calcium, fat, protein, vitamin A and B2.
Generally, cheese comes from milk with a wide range of flavors and textures. It comprises proteins and fat from the milk of cows, buffalo, goats, or sheep.
Most importantly, an adult person should consume 1000mg of calcium per day. One ounce of cheddar cheese carries 20 percent of calcium.
· Yogurt:
Another mind-blowing food for strengthening your bone is yogurt. You will find almost twice the bone-strengthening mineral calcium on yogurt. If you have one cup of yogurt daily, you will find 110mg of calcium.
Low-fat yogurt contains a high amount of calcium, with 45% of the RDI in one cup (245 grams). So, make a habit of taking yogurt every day.
2.Fruits:
Except for dairy products, there have certain fruits also to make you healthy. Let’s learn about it.
· Banana:
First of all, I would like to mention the most energetic fruit, and that is the banana. It is easy to find anywhere and fresher than any other food. Because it has a strong peel that protects the fruit inside. Even this humble banana fills with so much nutrition that is enough to make your body strong and healthy.
Want to know how? The benefits are here.
- · Banana is good for the digestive system that doesn’t cause any dangerous spike in blood sugar levels.
- · It helps to build your bone.
- · It also protects your bone cells from oxidative damage providing vitamin B6.
- · It is also a source of vitamin C to protects your bones from any oxidative damages and boost your immunity system.
- · The potassium helps to conserve the calcium inside your body.
Besides, banana, you can try out other fruits too. As- orange, pineapple, strawberries, apple, and so on. All these fruits carry a high level of vitamin C.
3. Vegetables:
Apart from that, let us move on to some core vegetables for healthy bones.
· Green veggies for healthy bone:
The high percentage of calcium you will find in asparagus, okra, Chinese cabbage, turnip green, and broccoli. Leafy vegetables like spinach, collard greens, boke choe, kale, and watercress are not exceptional.
All are easy to cook and highly fruitful for healthy bone. They are also one of the sources of vitamin-C to protect bone cells from damage. The magnesium works to absorb calcium from the blood to bones. Moreover, they also stimulate bone-forming cells.
As well, in your daily food chart, you can also keep yellow vegetables like corn. Because a new study suggests that corn fiber can boost the uptake of calcium for healthy bones, so make a habit of eating vegetables from childhood to ensure the most youthful bone ever.
4.Whole grain food:
the whole grain is also best for providing energy to your body. They enriched with a lot of nutrition, including calcium, magnesium, and protein. You can eat rice, oats, barley, sorghum as whole grains.
5.Nuts:
There is hardly any person who does not love nuts? From children to adults, all like to keep this on their daily food chart. Further, you will be glad to know that nuts also are beneficial for making stronger bones.
The benefits of nuts are below-
- · Nuts ensure bone mess, providing protein and magnesium.
- · Almonds and pistachios are ideal for osteoporosis prevention.
- · Nuts also help to boost your calcium intake.
- · Walnuts decrease the chance of bone breakdown.
So, try to eat a hand full of nuts daily. If you are afraid of high-fat, you can have a little bit with your breakfast or meal.
6.Other food to consider for healthy bones:
Sea fish:
Salmon and Tuna are excellent sources of vitamin D. If you are a fish lover, you can take fish for better bones.
Eggs:
Eggs are our daily food for breakfast, although it has high calories full of protein and calcium.
To sum up, we can say, now you know well how to make your bones strong and healthy enough with natural food.
But, one thing you have to keep in mind, and that is never stopping in the middle while taking food for strong bones. Always try to intake all these foods following a specific routine. Nobody can defeat you for sure.
By
Samina Reza Rony