For good bone health and in turn stronger health, calcium enriched-foods are necessary as they stimulate the 99% of calcium stored in our bones. There are many health benefits associated with good bone health. Most of us already know that adding milk and cheese to our diet can make our bones strong as they are rich in calcium.
But for good bone health and proper absorption of calcium, along with calcium, other components like magnesium, phosphorus, potassium and vitamin D are equally vital in our diet. Here are the top 10 foods for strong and Healthy Bones
1. Citrus Fruit Juice
Citrus fruits have vitamin C, which has been shown to help prevent loss of bone mass. Adding citrus fruits (Grape fruit or orange juice) to your breakfast can be a best way to start your day. Even though orange juice doesn’t naturally contain calcium, but still it is a great food to aid bone health.
2. Soy Milk
It is a rich source of protein, fibre, vitamins and minerals and really beneficial for promoting absorption of calcium in our body and preventing loss of bone mass. Soy milk is a brilliant choice for people who are lactose-intolerant.
Salmon and other types of fish offer several health benefits and providing bone- boosting nutrients is one of them. It is a rich source of Omega-3 fatty acids and Vitamin D. Vitamin D helps your body use calcium and omega- fatty acids aids in bone health. Salmon is not only good for your bone strength and health but also good for cardiovascular system.
4. Sweet Potato
Most of us don’t know that besides calcium, our bones also needs magnesium and potassium, as deficiency in these two nutrients can lead to problem with your Vitamin D balance and in turn affect your bone health. Potassium neutralize acid in your body that can leach calcium out of your bones. Sweet Potato is a good source of these two nutrients. Remember to eat it in moderate amount and with no salt at all.
5. Green Vegetables
Being rich in folic acid, all kinds of vitamins and other nutrients, it is the best super food for healthy and strong bones. Vegetables like kale, broccoli, spinach, turnips are easily absorbed by our bodies and promote bone health. Collard green is another leafy green vegetable containing good amount of calcium, magnesium, Omega -3 and vitamin K, which are all essential to bone health. One cup cooked collard green contains one fourth of daily dosage of calcium requirement.
6. Dairy Products
Dairy products such as cheese and yogurt are rich in calcium, protein, vitamins as well as Vitamin D. The calcium from the dairy products and milk are easily absorbed by our body. Dairy products also help maintain a healthy heart, boost our immune system and generate energy.
7. Sesame seeds
They contain essential nutrients for healthy bone like calcium, magnesium , vitamin K and D. Addition of sesame seeds and flex seeds in your diet can be really good for your bones.
For maintaining healthy and strong bones, besides calcium our bone also needs other vital minerals and vitamins. Pumpkin and its seeds are the best food that is not only rich in calcium but also magnesium, Vitamin E, B1, iron and phosphorus.
9. Nuts and Seeds
Nuts like almonds, pistachios and walnuts are also rich source of calcium protein and other nutrients. Almond butter is also a good way to boost your calcium intake. Make sure to have them in moderate amount.
Calcium is an important constituent of our bones and for our bones to be strong; we need to enrich our diet with calcium, potassium, magnesium, Vitamin D and B12 rich food like milk. It is one of the richest sources of calcium. Adults usually need 1000mg of calcium per day. Adding milk can help you maintain good healthy bones.