Just because you cannot see your skeleton, it does not mean that you should ignore its needs. Making sure that your bones are strong and healthy is an important part of keeping your body healthy and helps you avoid conditions such as osteoporosis. It also lowers the risk of breakages and fractures as you age. As you know, calcium is an important nutrient for bones. However, you need to consider the bigger picture when it comes to bone health and this requires you to ensure that your body gets a whole range of nutrients that work together to give you strong bones that stay healthy for a lifetime.
Here is a look at 6 foods that are replete vital nutrients that help in boosting the health of your bones and keep you and your body strong and healthy – some of these foods may come as a surprise to you as they may not be what you had in mind for bone health.
Fish may not be the first thing that comes to mind when it comes to foods that help build the strength of bones. However, sardines are packed with nutrients that you need to strengthen your bones. They contain omega-3 fatty acids that are not only beneficial for arthritis, but may also slow down bone loss, like the type associated with osteoporosis, according to research. Sardines are also one of the rare food sources of Vitamin D and they also contain calcium and phosphorus, which is another mineral that helps in making bones strong.
When it comes to bone health, eggs are not a food that many people think of. However, they do provide source of non-dairy calcium. Did you know that an egg gives you 21 mg of calcium? But more importantly, they are rich in Vitamin D and contain a whole range of important nutrients that are required for strong bones and good overall health. An egg gives you 6% of your daily requirement of Vitamin D. It may seem like a small amount, but you need to keep in mind that food sources of this vitamin are rare. Remember to always eat the yolk as this is what contains most of the essential vitamins and minerals.
Yes, you read it right – onions can make your bone strong. It contains a certain type of polyphenol that gives it exceptional bone strengthening potential. In fact, according to a recent study, bone mass may be improved by 5% by eating a few slices onions a day. It was also shown that women over 50 who ate onions regularly lowered the risk of hip fractures by 20% compared to those who did not eat onions regularly. Although more studies need to be conducted to find out its effects on bone health, adding this delicious food to your diet is a must.
One of the healthiest foods around, nuts play an important role when it comes to making the bones strong and healthy. They contain many vital vitamins, healthy fats and minerals, so it is no wonder that they are good for your bones too. Almonds are a rich source of magnesium, which is an essential mineral for bone strength and they provide 20% of the recommended intake. They are also the only nuts that contain calcium. Walnuts are packed with omega-3 fatty acids which your body needs to strengthen and preserve bones. Another bone-beneficial nut is pistachios, which is loaded with Vitamin B6, potassium and magnesium. Potassium helps in maintaining bone density and Vitamin B 6 helps in regulating the levels of homocysteine, which is a compound that may play a role in weak bones.
[ Read: How To Add Healthy Fats in Your Diet ]
If you do not take dairy products, you should add spinach to your daily diet to get the calcium you need for strong bones. You can get nearly 25% of your daily requirement of calcium, as well as Vitamin A and fibre, with one cup of cooked spinach. It also contains Vitamin K which is calcium retention in the bone matrix. It is no wonder that this veggie is considered a superfood – it also contains a good amount of iron, Vitamin C, magnesium and potassium. To get stronger bones, you should also add other green leafy vegetables like kale, cauliflower, broccoli and cabbage to your diet.
Another surprisingly good food for making bones strong and healthy, prunes contain a number of nutrients that play an important role in bone strength. A recent study found that bone density was significantly higher in postmenopausal women who ate 10 prunes a day compared to those who ate only apples. This may be because prunes contain certain types of antioxidants called polyphenols, which helps in slops in slowing down bone loss. You should definitely make sure that you eat a good amount of prunes every day to get the best results for your bones.
[ Read: How Do Prunes Strengthen Your Bones ]
Keeping your bones strong and healthy is important and should be made a priority. Apart from the ones mentioned above, other foods like white beans, salmon, tuna, tofu, red grapefruit, orange juice, etc. are excellent for bone strength. Whether you are looking for non-dairy sources of minerals to strengthen your bones or want to strengthen your bones, you should definitely consider adding some, if not all, of these nourishing and delicious foods to your daily diet for stronger bones and better overall health.