Strong bones are necessary for a strong body and a healthy body. Starting from early childhood, we need healthy foods that help to build a strong skeleton throughout our life. Foods to increase bones strength naturally are rich in calcium and vitamin D. Our body needs both nutrients in optimum amounts for bone strengthening.
Poor skeletal health causes bone weakening which leads to the onset of various ailments like osteoporosis and rickets. Consequently, the risk of bone-breaking increases in later stages of life.
Therefore, we should consume all nutrients needed for a healthy skeletal system by following balanced diet plans.
Foods Good For Your Bone Health
Dairy products are very much famous as calcium-rich foods among people worldwide. Strengthen your bones by consuming low-fat dairy products like low-fat or skim milk, yogurt and cheese.
Dairy products abundantly provide to our body calcium which is one of the basic building blocks of bones. Vitamin D increases calcium absorption in our body, hence, use vitamin D-fortified dairy products as foods to increase bones strength naturally for strong bones.
8-ounce yogurt serving provides 400 mg of calcium. Choose non-fat or Greek yogurt for healthy bones.
Eating fish may nourish our body with calcium. Some fatty fish types like sardines, mackerel, tuna, and salmon are good sources of omega-3 fats and vitamin D.
Canned salmon and sardines also provide calcium so use these in your diet plan as foods to increase bones strength naturally.
Fruits and Vegetables
1) Calcium-Rich Foods for Bone Strength
Calcium is a basic building block to form a strong bone matrix. Use the following foods as rich sources of calcium to nourish skeletal system; broccoli, mustard greens, dandelion, Chinese cabbage, okra, kale, collard and green turnips.
2) Magnesium-Rich Foods for Bone Strength
Magnesium also plays a vital role to increase bone density and helps to maintain healthy bones. It is good to avoid the onset of osteoporosis. Use these foods as rich sources of magnesium: raisins, collard greens, sweet potatoes, potatoes, artichokes, okra, spinach, sugar beet and tomato products.
3) Potassium-Rich Foods for Improved Bone Density
Recent research published in Osteoporosis International Journal suggests that potassium neutralizes acidic load and plays its role in reducing bones calcium loss and consequently improving bone density. Use these potassium-rich foods for healthy bones: prunes, orange juice, papaya, sweet potato, spinach, raisins and tomato products.
Phosphorus and calcium work in synergy to build strong bones. Get the right balance of calcium and phosphorous as high phosphorus levels decrease calcium levels in the body and contribute to bone loss.
On average, adults need 700 mg of the daily recommended intake of phosphorus. Good sources of phosphorus include poultry, whole grains, nuts, fish (cod, tuna and salmon) and dairy products.
5) Vitamin C-Rich Foods for Bone Strength
Vitamin C is very much essential to form collagen in our body. Collagen forms the core foundation for bone mineralization process. It helps to remove free radicals and toxic waste materials from the body.
Use the following foods for healthy bones: pineapples, strawberries, papaya, red and green peppers, oranges, grapefruit, broccoli and brussels sprout.
6) Vitamin K- Rich Foods for Strong Bones
Vitamin works in synergy with calcium to build strong bones. People with high serum vitamin K levels have also increased bone density.
According to the National Osteoporosis Foundation, use these foods in your diet plan for good bones health: leafy green vegetables like kale, broccoli and brussels sprouts, mustard greens, collard, spinach and turnip.
Calcium and Vitamin D Fortified Foods
Amount of absorbed calcium in the body varies for each individual. The recommended daily intake of calcium is about 1000 mg per day for the majority of people. Teens and older women have higher requirements.
Fortified foods are good sources of calcium and vitamin D, therefore, use fortified food products to nourish your body with calcium and vitamin D.
Start your day by consuming low-sugar calcium-fortified cereals high in fibre (more than 3 g). Whole cereal products with milk intake also nourish our body with calcium.
Other Influential Factors for Strong Bones
1) Phytates from Legumes (Beans)
Beans are rich sources of minerals and fibre. However, beans also contain phytates which are antinutritive and affects calcium absorption ability in our bodies. Therefore, use beans after soaking for several hours in water which reduces phytate levels.
2) High Protein Foods and Meat
Do not consume too many proteins as multiple meat servings cause calcium losses in the body. Therefore, use dairy products and calcium-rich foods for healthy bones.
3) Oxalates-Rich Foods
Body shows poor calcium absorption from foods having high oxalic acid like spinach. Therefore, do not consider rhubarb and beet greens as a recommended source of calcium.
4) Wheat Bran
Similar to beans, what bran is also rich in phytates which hinder calcium absorption in our bodies. 100% what bran is responsible for this low absorption; however, bread wheat bran does not impact calcium absorption significantly.
5) Caffeinated Foods
All caffeinated foods like tea, coffee and soft drinks have high caffeine which reduces calcium absorption so use these caffeinated foods in moderation.
6) Alcohol Consumption
Heavy drinking may cause bone loss and reduced bone density so limit your daily alcohol intake to not more than 2-3 drinks/day.
Conclusively, we all know that bone health matters a lot through all life stages.
So do not take strong bones for granted as bone weakening and osteoporosis symptoms do not appear until bone loss reached to advanced levels.
Use foods to increase bone strength naturally and maintain a strong and healthy skeleton for healthy aging.