Best food for strong bones

Bone health

Best food for bone health

    We know that a healthy diet will help us in building healthy bones which in turn Develops a healthy lifestyle from an early age. So, bone health is very important for life to keep healthy.

    Rickets and Osteoporosis is a condition in which a patient's bone becomes thin and weak and as result, it becomes fractured and fragile. It is estimated that around 8 million women suffer from osteoporosis

    During childhood, your bone is incorporated with minerals and at 30 your bone attains peak bone mass. But if it is not in the proper amount so it increases the risk of developing easily fragile bone.

How does bone health improve through diet?

    Your lifestyle habit such as the activities you performed and most importantly diet patterns can improve bone health. As veraity is very important as it comes bone health and diet. You should have access to all nutrients that are required for bone health through a balanced diet.

    For instance, if you have enough vitamin D, phosphorous and calcium intake in your meal plan so the bone will be strong in the opposite case, your bones have high chances to fracture as they are thin.

    The recommended daily allowance for adults is calcium is about 700 mg, and vitamin D is about  10 micrograms which are obtained from different food sources.

List of Food to improve bone health:

    There are following food sources that are rich in calcium, phosphorus and vitamin D, which are essential nutrients for the growth of bone.

1. Dark leafy vegetable:

How do Green vegetables improve bone health?

    Although calcium is obtained from animal sources vegetables are also a good source of calcium. Vegetables are considered great for bones. These include spinach, turnip, kale, cabbage and collard green. They provide dietary nutrients that strengthen the bone.  

    Leafy green vegetables are also known as cruciferous veggies. They provide calcium and vitamin K which are very essential for bone health. they both work together to strengthen the bone.

   At the same time, it increases bone mineral density which is also known as bone density. It is basically measured by the amount of occurrence of calcium and other related minerals. Green and yellow vegetable intake increases bone density.

2. Nuts (magnesium + phosphorous):

    Nuts provide phosphorous and magnesium and some amount of calcium. These all are essential nutrients for bone health.

   The main function of magnesium can retain and absorb calcium by converting vitamin D into the active form. And phosphorous is an important component of bone.

   A variety of nuts provide phosphorous and magnesium like walnut, almond, peanuts etc.  

3. Beans:

    Beans are an excellent source of magnesium, phosphorous and calcium. At the same time, it also contains protein and fibre which is healthy/ important for those who choose a plant-based diet. The bean varieties that are a rich source of this are kidney beans, black beans and pinto beans.

   Getting enough protein throughout the day is healthy for the bone because 50% of bone is made up of protein. It also increases the calcium absorptive capacity of bone and if its value decreases bone health will be affected. And if its value increases bone acidity will occur.

4. Fatty fish :

   Vitamin D which belongs to the fat-soluble vitamin class is also known as the sunshine vitamin. This vitamin is one of the major components for the building of strong bones. Fatty fish is the best source of this vitamin. 

  Its deficiency causes severe health effects. Although vitamin D can be obtained from the sun, it is variate and depends on skin type. And prolonged exposure cause skin cancer.

5. Whole grains and fruit juices:

    A high-calcium diet must be incorporated into your meal plan for bone health. it must be in the form of food sources rather than supplements.

    These two are packed with calcium. So, if you are dairy tolerant so fortified juices are the best alternative to obtain calcium intake. They have enough calcium as compared to vegetables.

  Calcium is one of the most important nutrients for bone health. to protect bone structure and strength, calcium is essential as our bones are continually broken down and replaced by new ones. The absorb calcium in our body can vary among individuals.

5. Dairy product:

Milk help to fortify bones

    As we already know that dairy products like milk yogurt cheese are loaded with calcium which is the main component of bone strengthening and structuring.  

    According to USDA, either fat-free milk or non-free yogurt both are a source of calcium. Nonfat products and fat products are chosen on personal preference. For instance, the nonfat product is chosen those people who want to lose weight.

6. Seeds (Omega 3 fatty acid rich food):

   Seeds are a rich source of calcium and phosphorus. It also contains omega-3 fatty acids which lower the level of cholesterol and reduces inflammation.

  Omega 3 fatty acids have an anti-inflammatory effect. They protect bones during ageing.  It increases bone health and reduces the chances of its breakage.

    The variety of seeds includes chia seeds, pumpkin seeds, flaxseeds, and sea sum.