Bone density is one of the most important factors when it comes to maintaining strong bones. If you want to keep your bone density at its peak, you should eat foods containing calcium. Find out what are the Best Foods for Stronger Bones in this article.
Your bones protect your organs, keep you upright and mobile, and provide you with key nutrients. Check out our roundup of the top foods to help keep your bones healthy, including dairy, fatty fish, and nuts.
What’s Your Bone Score?
Bone health is a major concern as we age, but it can be difficult to assess how well-built your skeleton really is. The Osteoporosis Risk Assessment Instrument score measures bone density in three areas: hip, spine, and forearm. Find out if yours puts you at risk by taking this quiz.
How Much Calcium Do I Need Every Day?
Calcium helps build strong teeth and bones, so women must get enough calcium throughout their lives. But just because you’re past menarche doesn’t mean you need less calcium than younger girls—in fact, some experts say older teens should take more calcium than younger ones do. Here are answers to common questions about getting enough calcium.
Calcium helps build and maintain healthy bones by strengthening them against fractures or other injuries. It also keeps them from breaking down too quickly after they are formed. Calcium can be found in dairy products such as milk, yogurt, cheese, cottage cheese, ice cream, etc., but there are many other ways to get this mineral into your diet. Here are some great sources:
You may not realize how much calcium you need each day until you start eating less than recommended amounts. The National Institutes of Health recommend a daily intake of 1,200 mg per person. This amount will help prevent osteoporosis later on in life. If you don’t like dairy, try adding some soybeans to your meals instead. Soy contains high levels of protein which makes it easier to absorb nutrients. In addition, studies have shown that people who consume large quantities of tofu tend to experience higher bone densities than those who do not.
Sources of calcium
Another way to increase your calcium intake is through supplements. Several different types are available, including tablets, capsules, liquids, powders, gels, creams, and even sprays. Talk to your doctor before taking any supplement because certain medications interact negatively with these substances.
There are plenty of fruits and vegetables that provide good sources of calcium. Some examples include broccoli, kale, spinach, almonds, sardines, salmon, bok choy, figs, oranges, strawberries, cherries, black beans, green peas, and kiwi fruit.
A great source of vitamin D is fish oil. Fish oils contain omega 3 fatty acids, which promote better absorption of calcium. You can find cod liver oil, tuna, mackerel, herring, halibut, trout, anchovies, and salmon, among others. However, if you prefer non-fish options, note that flaxseed oil has been proven effective in increasing bone density. Flaxseeds are rich in lignans, phytoestrogens that act similarly to estrogen. They stimulate the production of new cells within the body, helping to repair damaged tissue.
This nutrient promotes blood clotting and prevents bleeding inside the joints. Vitamin K2 is essential for building stronger bones. Studies show that women who consumed more MK7 had lower rates of hip fracture. To obtain enough vitamin K2, make sure you regularly drink orange juice. Other natural food sources include leafy greens, tomatoes, peppers, cauliflower, Brussels sprouts, cabbage, eggplant, mushrooms, lentils, kidney beans, lima beans, pinto beans, navy beans, chickpeas, garbanzo beans, and peanuts.
If you would rather avoid using supplements, phosphorus is another option. Phosphorous aids in the formation of bone matrix proteins. These proteins strengthen bones so they won’t break easily during an injury. Sources of phosphorous include whole grains, nuts, seeds, legumes, meat, poultry, eggs, and seafood.
When magnesium isn’t absorbed properly, it tends to accumulate in soft tissues throughout the body. Magnesium deficiency causes muscles to become weak and brittle. When taken orally, magnesium doesn’t always reach its target destination. That means it could end up being stored somewhere else where it does no good. For example, only about 20% of magnesium ends up getting used by the body when ingested.
Another problem with oral consumption is that most foods lack sufficient amounts of magnesium. Therefore, consuming adequate amounts of magnesium requires supplementation. A study published in Nutrition Research showed that older adults who took 500 milligrams of magnesium every day experienced significant improvements in their bone health over time.
Other Ways to Increase Bone Strength
Aside from what we eat, there are other things we can do to improve our overall bone strength. Regular exercise is one of the best ways to keep bones strong. Exercise stimulates growth hormones that encourage cell division and bone development. Weight lifting exercises work well since they require both muscle mass and bone mass. Swimming is another excellent form of physical activity since it strengthens all major skeletal components.
Foods to Strengthen Bones and Joints
Go darker with your greens
Calcium helps build strong bones. Dark green vegetables are rich in vitamin K, which can help prevent bone loss. However, calcium can cause constipation. Eating too many dark green vegetables may make you gain weight.
Best Food Sources Of Vitamin D
Vitamin D is essential for healthy bones. It helps with the absorption of calcium into the bloodstream. The best food sources include fatty fish such as salmon or mackerel, fortified milk products, eggs, mushrooms, and liver. If you are a vegetarian, consider taking vitamin D supplements. You’ll need about 600 IU per day if your diet doesn’t provide adequate sunlight exposure.
Start off with a grapefruit
Vitamin C is essential for healthy skin, bones, cartilage, connective tissue, immune function, and wound healing. It contains no artificial colors, flavors, preservatives, or sweeteners. It is made with real fruit juice, not concentrate. Great tasting drink that’s good for you.
Think beyond canned tuna
Canned salmon is one of the healthiest foods you can eat. The benefits of eating salmon include:
2. Omega-3 Fatty Acids – These fats help keep your heart healthy.
A superior sandwich spread
Almond butter is a great snack for kids and adults alike. It’s also a healthy alternative to peanut butter. Almonds are high in fiber, which helps keep you full longer. They are also rich in vitamin E, magnesium, copper, manganese, phosphorus, and zinc.
The main difference between cow’s milk and plant-based milk is that cows’ milk contains lactose, broken down into glucose and galactose during digestion. Plant-based milk contains no lactose, so they’re digested much faster. This means that you can drink them right after breakfast and still feel full until lunchtime—tasting stock on hand.
Swap in some vegetarian proteins
Start drinking more water
If you’re looking to build strong bones, it may be time to start drinking more water than usual. A new study finds that women who drank the plainest ol’ H2O were less likely to suffer from osteoporosis later in life. Researchers say this could be because of magnesium—a mineral found in both bone and green leafy vegetables like spinach. Magnesium helps your body use calcium, a mineral needed to make healthy bones. So if you want stronger bones over 40, try loading up on veggies with each meal.
In conclusion, bone health is important for everyone—especially women who are at risk of osteoporosis. Women should consume foods rich in calcium, vitamin D, magnesium, and protein. These nutrients help build strong bones.
Several foods help build strong bones, such as calcium-rich dairy products like milk and cheese, soybeans, broccoli, almonds, and dark green leafy vegetables. Other foods that may be beneficial include salmon, sardines, and tofu.
Try to incorporate at least three servings of fruits and vegetables every single day. Also, add lean meats and low-fat dairy products. Finally, don’t forget to get enough sleep!
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.