Poor bone health can cause illnesses such as osteoporosis and may increase the chance of bones damaging from a subsequent fall in life. Our body is supported by a strong bone system that needs two vital nutrients: calcium, which strengthens bone and teeth, vitamin D, which assures calcium absorption and bone development.
The body receives the calcium it needs from foods or supplements that contain calcium. Without enough nutrient intake for bone and teeth strengthening, osteoporosis can be found, a condition characterized by bone fragility and increased fracture predisposition.
You can get all the essentials nutrients you need for healthy bones by consuming a healthy balanced diet. These are the most useful foods to consume to build strong bone and prevent bone loss.
It’s a great option to build strong bones. Milk is generally a well-known source of calcium, phosphorus, potassium, vitamins A and D. A glass of milk contains 300mg of calcium, which covers an essential part of the 1000mg recommended daily for an adult.
2. Yogurt and cheese
People who prefer to drink less milk can replace it with another excellent dairy product for strengthening the bone. Thankfully, yogurt or cheese are significant sources of calcium. Plus, it also contains some amounts of vitamin D.
3. Whole grains, avocado, bananas, and nuts
Whole grains, avocados, bananas, and nuts contain a lot of magnesium, which is extremely valuable for bones. You should include magnesium in your daily intake. About 50 to 60 percent of magnesium is stored in our bones. The need for magnesium varies with age. Daily adult magnesium consumption should be roughly 300 to 400 mg. For children and adolescents, the requirement is from 150 to 300 mg daily.
In case you haven’t heard, Broccoli is an essential source of calcium and vitamin A, C, and iron, which is helpful for your bone. You can cook Broccoli in many ways – the cream soup, mixed with other vegetables.
5. Eat plenty of Vitamin C
The primary bone structure consists of collagen. Vitamin C helps promote collagen synthesis, so it can help maintain healthy bones. You can get vitamin C for orange, papaya, kiwifruit, sweet red pepper, guava, or blackcurrants. In general, fruits and vegetables are excellent sources of vitamin C. The daily requirement will be easily achieved if you follow a balanced diet.
6. Soy milk
Soy is pretty trendy right now, especially in vegetarian and vegan diets. One glass of soy milk provides 40% of the daily calcium requirement, along with other essential elements such as Omega 3, protein and fiber, iron, phosphorus, potassium, vitamins A, B2, and B12.
7. Meat and eggs
Proper protein intake is essential for bone growth and health because it plays an indispensable role in assisting calcium absorption. To prevent bone loss, you need to include enough protein in your diet. Meat, dairy products, fish, whole grains, eggs, and pulses are good sources of protein.
Beans are basically legumes. They are not only great sources of protein but are also rich in calcium, phosphorus, potassium, and omega-3 fatty acids. A cup of beans gives you 3.6 mg of iron, which helps prevent iron deficiency anemia. On the other hand, you will get about 46 mg of calcium and 611 mg of potassium from a cup of beans.
Sardines, salmon, or perch are examples of fish rich in calcium. Sardines preserved in oil and give you 370mg of calcium in a serving of 100g, while the same amount of salmon contains about 280mg. Also, fish oil adds an essential contribution to vitamin D.