Just like you care about the essential organs in your body, you should also be focused on maintaining bone health. Not only do our bones protect our vital organs from injury, but they also provide strength and support to the entire body. Each year, 1.5 million Americans suffer a fracture because of any bone disease, making it more important to look after bone health.
Our bones are made of minerals like phosphorous and calcium, which are stored and released in the body when required for other purposes. If bones are not taken care of, you are susceptible to the development of osteoporosis in old age. You can talk with your healthcare provider to devise a plan to protect your bones from it.
Do not consider weakened bones, arthritis, and osteoporosis as a part of normal aging. A lot can be done to protect your bones from these conditions. Building bone strength should be initiated from childhood, but you can adopt a healthy lifestyle at any point in life and ensure that your bones are strong and dense. One of the main factors that contribute to bone health is eating a nutritious diet. Let us share some miracle food items with you that will boost bone health:
1. Nuts
Nuts are a rich source of magnesium and phosphorous, which are essential nutrients for your bones. Magnesium helps in the absorption and retention of calcium in the bones whereas phosphorous is the key component of the bone. Almost 85% of phosphorous in your body is found in bones and teeth.
If you like nuts, there is a wide variety to choose from. Walnuts, peanuts, and pecans carry all the essential nutrients that work wonders for your bone health but almonds are the best bet. Even a small handful of almonds becomes a rich source of magnesium and phosphorous in your diet.
2. Dairy
Dairy products like milk, cheese, and yogurt always come out on top when we talk about foods to boost bone health. They are loaded with calcium, which is the main nutrient that contributes to the structure and strength of bones. Eight ounces of milk can provide you 30% of your daily dose of calcium. Try to choose a brand fortified with vitamin D to double the benefits.
Yogurt not only contains calcium but is also a rich source of vitamin D. While many people love protein-packed Greek yogurts, they have low quantities of calcium and vitamin D. Cheese is full of calcium but you don’t have to gain excess pounds to complete your daily calcium intake, so consume it in moderation.
3. Green Vegetables
If you are not very fond of dairy products, the best alternative to get calcium is green vegetables, especially spinach. One cup of cooked spinach provides 25% of your daily calcium intake and is also loaded with fiber, iron, and vitamin A. Other vegetables such as kale, broccoli, and spring greens also contain high levels of calcium along with vitamin K and folate. Combine them with steamed fish or seasoned chicken to enjoy the scrumptious taste and gain the nutritional value at the same time.
4. Sardines and Salmon
Fatty fish is an excellent source of vitamin D and by incorporating it into your diet, you will be taking an ample dose of the sunshine vitamin. Just a 3-ounce portion of wild salmon provides more than 100% of the required daily vitamin D dose. It provides the dual benefit of strengthening your bones as well as your muscles.
The most important role played by vitamin D is that it facilitates the absorption of calcium in the bones, which helps boost bone health. Exposure to the sun triggers the production of vitamin D but it comes with other concerns. Adults should aim to consume 800 IU of vitamin D per day and fatty fish are undoubtedly its richest source.
5. Eggs
Breakfast is incomplete without eggs. You can cut the calories by eating only the whites but by not eating the yolk, you will be missing some important nutrients in your diet. The yolk is the source of calcium and proteins, everything which is good to boost bone health and overall health.
When it comes to vitamin D, eggs only contain 6% of its daily intake but they are a quick and easy way to consume it. Again, don’t just consume the whites because the vitamin is found in the yolk.
6. Beans
High in fiber and protein, all kinds of beans are loaded with bone-building nutrients like calcium, phosphorous, and magnesium. You can consume any kind of beans including black beans, pinto beans, edamame, and kidney beans, and find that all of them have immense nutritional value.
The NIH recommends that adults should take 1,000 to 1,300 milligrams of calcium in a day, depending on their gender and life stage. Plant-based foods like beans can easily help you in reaching this target, debunking the common belief that increasing plant-based eating has a negative impact on bone health.
7. Calcium Fortified Foods
If your body is intolerant to dairy or any of the above-mentioned food items, you can resort to foods that are fortified with calcium and vitamin D. Such foods like cereals and juices may even provide a higher amount of calcium as compared to dairy and green vegetables.
All kinds of milk alternatives whether almond, cashew, soy, or hemp, are all fortified with healthy amounts of calcium and vitamin D. Almond milk alone provides 45% of daily calcium value and 25% of daily vitamin D value.
Conclusion
Caring for your bones pays off in the most fruitful ways. You will never lose the ability to move under your own power and the risk of developing any bone-related ailment will also be reduced significantly.
Whatever you eat throughout the years will leave a strong impact on your bone health. To build and protect your bones, always include RD-approved foods in your diet. And, remember to add variety as it also contributes to better bone health.
