According to the International Osteoporosis Foundation‘s recent statistics, 1 in 3 women and 1 in 5 men over the age of 50 years have bone disease. The most common symptoms are bone loss and reduced bone strength leading to an increased risk of fractures.
To keep your bones strong and healthy you should add calcium and vitamin D to your diet. Both are essential nutrients to strengthen the bones and promote their growth.
Unfortunately, many of us do not have enough calcium and vitamin D in our diet. Yet, there are many delicious foods that you can choose to help keep your bones healthy and strong.
Check out these 6 foods to put on the menu for healthy bones :
1. Green Vegetables
Green vegetables are an excellent source of many vitamins, minerals, and antioxidants. The nutrients they include, like vitamins C and K, offer the bones the required calcium and magnesium that help to keep them healthy and strong.
In addition, green vegetables are low in calories which means you can enjoy them without feeling guilty. Besides, they are also high in fiber, which can help to keep you feeling full longer.
If you are looking to increase your bone strength, make sure to eat a lot of green vegetables like kale, spinach, broccoli, and cabbage.
2. Fresh Fruits
Like green vegetables, fruits are an excellent source of vitamins A, C E, K, and many B vitamins. These are essential nutrients to protect against bone loss and help maintain bone health throughout life.
Besides, fruits contain minerals such as calcium, magnesium, and zinc. These bone-forming minerals help maintain bone density and prevent bone loss.
As a result, eating fresh food like apples, bananas, oranges, pineapples, and figs keeps your bones strong and healthy.
3. Dairy Products
Dairy products like cheese, milk, and curd are beneficial for keeping the bones healthy for a long time. They are rich in calcium, which is the most important nutrient that improves bone strength and helps treat joint discomfort.
They also provide protein, phosphorus, vitamin D, potassium, and other minerals. These nutrients are important to keep your bones strong and healthy.
4. Fatty Fish
Fatty fish like salmon, tuna, mackerel, and trout are among the best dietary sources of essential nutrients, including calcium, and phosphorus. It helps to reinforce bone density and plays a major role in improving joints and bones.
Fatty fish also include Omega-3 fatty acids. These nutrients are important for bone health. They help to maintain bone density and to reduce the risk of fractures. Besides, omega-3s help to keep bones strong by promoting the growth of new bone cells.
Nuts are a high source of nutrients that are essential for bone health, including calcium, magnesium, and phosphorus. So if you’re looking to keep your bones healthy and strong, make sure to include nuts in your diet.
6. Super seeds
Super seeds are a rich source of nutrients like calcium, phosphorus, and magnesium, which are all essential for strong bones. They also contain high levels of protein and healthy fats, both of which are important for bone health.
Eating a diet that includes super seeds can help to prevent osteoporosis and other bone-related conditions. They can also help to keep your bones healthy and strong as you age. So if you’re looking for a nutritious way to boost your bone health, add some super seeds to your diet.
Don’t Forget to Exercise And Have Healthy Habits
Along with eating a healthy diet, there are some strategies to help you maintain your bone strength :
- Exercising: Walking, jogging, and strength training boost bone health.
- Avoid smoking
- Limit alcohol, caffeine, and colas.
A healthy diet plan is essential for keeping your bones strong and healthy. So, Make sure to eat foods that are rich in calcium and vitamin D. Those nutrients are essential for bone health.
Engaging in regular exercise and avoiding bad habits are other effective ways to maintain strong bones no matter what your age is.