Having strong bones is vital for healthy living and while many people rarely consider bones when choosing their diets, it is very important to keep bone healthy at every stage of your life. Everyone needs to eat calcium packed foods to improve their bone density and also Vitamin D which helps the body process calcium. Bone density and healing of injuries need Vitamin K and lean proteins which is why a balanced diet is vital. You also need collagen which is a major building block for bones and that requires lots of Vitamin C. Of all the foods that will give your bone density a boost, these 10 offer the surest benefits helping you prevent weak bones and osteoporosis.
Milk, Cheese and Other Dairy Products
Milk is one of the richest sources of calcium on the planet and it is not just for children. Your bones need to repair and replenish their calcium deposits throughout your lifetime so milk and cheese are not just children’s food. All types of milk including soy and almonds also contain calcium so you don’t have to worry if dairy is not your thing. Even fermented milk products retain their calcium content and having multiple servings of yoghurt, cheese and milk will go a long way in improving bone development and health as well as preventing low bone density.
Mushrooms are a surprise appearance in this list but their health benefits cannot be ignored. A 2013 research at the Boston University School of Medicine concluded that mushrooms contain as much Vitamin D as supplements. Vitamin D helps your body process calcium and use it to replenish your teeth and bones. However, if you have infected teeth, no matter how many mushrooms you consume, it may not get better on its own. In that case, you may need to consult a professional dentist who can perform Oral surgery at Serene Dental Center or at another similar treatment facility to prevent the spread of decay or gum disease. If you have any of these problems an extraction might be recommended by your dentist. Tooth extractions are sometimes performed to prepare you for dentures or other prosthetic devices.
Anyway, coming back to Vitamin D in mushrooms, it also helps keep muscles and tendons around the bones healthy, and most mushrooms have loads of Vitamin D2, which is vital. Mushrooms also contain Vitamin C, which is one of the building blocks of your bones and teeth.
Leafy Green Vegetables
Green vegetables are the most important source of Vitamins and minerals to the human body and they help with the health of all your cells including bones. Alongside their high content of antioxidants, kales, broccoli, spinach and other leafy greens contain Vitamin K which helps prevent fractures in the body. Vitamin K activates the repair of body cells and bones helping prevent osteoporosis in elderly people. Vegetables also contain calcium.
Almonds, peanuts, walnuts and whatever nuts you have in your pantry hold the answer to many health problems in the body including stronger muscles and bones. Nuts contain magnesium and phosphorus which are vital building blocks for bones. Phosphorus is the other largest component of your bones and teeth after calcium. Magnesium helps bond calcium together and onto your bones preventing decay and fractures.
Whole Grain Foods
Whole-grain foods are one of the richest sources of Vitamin D and calcium on the planet. Processed grains have their outer covers and other tough parts removed which leads to loss of these vital benefits. Whole-grain foods retain most of their calcium and also provide fibre to your body which helps it absorb vitamins and other important minerals that are good for your bones. Fortified grains also contain magnesium which is vital in preventing low bone density.
Seeds and nuts have lots of similarities in terms of nutritional benefits but seeds may even have higher concentrations of these vital nutrients. Chia, sesame, flax and other seeds pack a high content of calcium and phosphorus which as discussed above are vital to the growth and health of strong bones. Seeds also contain healthy fats including Omega 3 which help keep your cells healthy and tat includes tendons and muscles attached to your bones. Seeds also have antioxidants that prevent inflammation which is a major cause of loss of bone density.
Sometimes, you won’t get all the Vitamin D, calcium, magnesium and phosphorus you need from natural sources which are where fortified foods come into play. Fortified cereal and juice also help offer calcium and Vitamin D if you are lactose intolerant or just don’t take the milk and other dairy products. A single glass of fortified orange juice or cereal will go a long way in bridging the shortage that you don’t get from natural sources.
If you don’t eat enough tuna, trout and salmon, then you are missing out on lots of ready Vitamin D. The vitamin that helps your body process and utilize calcium is richly available in fatty fish. The fish also contain other Vitamins and Omega 3 fats which are immunity boosters that help prevent infections and keep you healthy.
Contrary to popular opinion that plant-based diets are bad for bones, beans are one of the best plant-based diets for your bones. They pack more magnesium and phosphorus than most animal products and these two are vital for bone health. Beans including soy, black beans, yellow beans and kidney beans also have calcium which despite being less than what you get from dairy, can help boost your bone health just as well.
One of the most popular breakfast foods in the world is also one of the richest sources of Vitamin D. You need to remember that egg yolk contains most of the Vitamin D in the eggs so if you are planning to boost your bone density and prevent osteoporosis, it would be smart to retain the yolk in your omelettes.
Do you know of any other foods that are good for healthy bones? Why not tell us about them in the comments below.