We love to see ourselves, healthy and wealthy. Healthy bones always lead to healthy life. Bones are the life support system of the body. Before the age of 30, bones continuously break down and rebuilt in tiny amounts. But, after the age of 30 bone mass typically reach its peak. The building of bone balance, naturally shifts. Which results in more loss than gain.
Well, this cause of healthy bones is a threat of osteoporosis in the long run of old age. But, there is also a solution to heal and improve bone density with proper care and having healthy as well as nutritious food every day. Read these diet and health super foods for bone density.
Foods To Improve Bone Density
1Go more greener
Calcium is an unbeatable supplement for bones. Of course, you can get Calcium from dairy, but there are many vegetables which can provide you with an ample amount of it. Some dark green leafy vegetables like, Collard Greens, Kale, Turnip Greens, Broccoli, Swiss Chard, Mustard Greens, Spinach, Cabbage, Watercress, etc., are one of the best sources. Dark greens have vitamin A and K, which can help in reducing the risk of osteoporosis.
2Wake up your taste buds
By adding grapefruit, you can do more than waking up your taste buds. Citrus fruits have lots of vitamins A and C, Calcium, and Magnesium, which can help in preventing bone loss. One whole grapefruit consists of almost about 91 milligrams of vitamin C, giving the amount you might need for the entire day.
Figs are an essential bone strengthening foods, which should be on the top of your shopping list. Figs have Calcium, Potassium, Magnesium, and Phosphorous, which encourages in bone formation and helps in the regrowth of the damaged and degraded bones.
4Swap in vegetarian proteins
Tofu or as we say in India, Paneer is the nutritional powerhouse. Only half a cup of tofu contains more than 400 milligrams of Calcium. It also has another bone-building benefits like isoflavones, which helps in warding off bones related diseases of women after menopause. It also has eight essential amino acids, like Manganese, Vitamin B1, Magnesium, Copper, Phosphorous, Zinc, Iron and Selenium.
5Juice up nutrients
If you try a glass of freshly squeezed Orange juice, then you might get nutrients like Vitamin A and C, Fiber, Copper, Proteins, Magnesium, Potassium, Folate, Thiamin, Hesperidin, Flavonoids, and many other minerals, which can help in building bones.
6Don’t ignore Dried Fruits
Dried fruits have a lot of benefits like Fiber, which can help in digestion; Antioxidants, which can help fight cancer and osteoporosis; and other nutrients like Beta Carotene, Iron, Vitamin D and E, Potassium, Niacin, Magnesium, and Calcium.
7Go Yogi with Yogurt
Yogurt is not only beneficial for your healthy digestive gut. But, is also fortified with a lot of Vitamin D. One cup of yogurt, can fulfill your daily Calcium. Fruit yogurt, generally have less Calcium, because of the sugar contamination.
8Super bone drink – Milk
Milk is the poster child for Calcium, and it isn’t without any reason. Mostly cow’s milk offers quite a rich source of Calcium, which is beneficial for healthy teeth and bones. It also has Vitamin C, D and K, Strontium, Potassium, and Magnesium, which helps in preventing osteoporosis.
9Be cheesy with some Cheese
Cheese consists of Calcium, Sodium, Phosphorous, Vitamin A, B12 and K2, Zinc, Selenium, Riboflavin, etc. It can help in improving your bone health and curing osteoporosis. But, remember that having an excess of cheese, won’t help. Only an intake of 1.5 ounces is enough for daily Calcium moderation.
10Get Almondy with Butter
Almond Butter has nutrients like Magnesium, Iron, Vitamin E, Calcium, etc. It has the highest amount of Calcium per serving, out of all the tree nuts. The bonus point is, the almond has no cholesterol and is also lower in fat as well as having high protein.
11Tune with tuna
Salmon and many other fish offer many arrays of bone-boosting nutrients. They are contained with Minerals, Magnesium, Iron, Potassium, Selenium, Vitamin B6, B12 and D, which helps in building Calcium, and Omega-3 fatty acids, which can also help in aiding bones.