Keep Your Bones Naturally Strong With These Foods

It is known to few people that throughout our lives, the body constantly breaks down and removes the old bones while making the new ones at the same time. Problems with bone occur when the body loses too much bone and is unable to make an adequate amount of bones.  

 Keep Your Bones Naturally Strong With These Foods

A large number of factors play a crucial role in ensuring the proper health of the bones and nutrition being the most important factor. A well balanced diet that includes fruits and vegetables play an important role to keep the bones healthy. The loss of the bones can be prevented by fulfilling the need of calcium and vitamin D in the body. Calcium and vitamin D are the most important nutrients required by the bones to stay healthy and strong.  

  • Calcium is considered to be a major building block for the bone tissues which acts as a reservoir and is important for the healthy functioning of muscles and nerves. During childhood, calcium plays a vital role in the normal development of the bones and it remains important throughout life. Milk and dairy products are readily sources of calcium
  • Vitamin D is another nutrient required for the bones and it is primarily required to absorb calcium. Deficiency of vitamin D is one of the most common causes of problems with bones. There are two sources of Vitamin D, dietary intake and exposure to the sun. Other than foods, vitamin D can be taken through the sunrays.

What we eat. When we eat. And how much we eat has a large role to play to live healthily. Some of the food items that help to keep bones strong are as follows:

1. Yogurt

Yogurt is a dairy product that is known to be highly effective in keeping the bones strong. It is a nutrient dense food and is an extremely rich source of calcium in the body. Evidence suggests that daily consumption of yogurt helps in normalizing the level of calcium and other important nutrients in the body. Yogurt provides an adequate amount of nutrients that helps to ensure that all the required micronutrients are met.  

Yogurt contains many constituents that contain many properties which prevent the body against the development of multiple health problems. The constituents present in yogurt are fortified with vitamin D. Not only calcium and vitamin D, yogurt is also a rich source of proteins that help to build and repair muscles. According to an Italian study, yogurt is an independent predictor of bone mineral density.

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2. Milk

Milk is another dairy product that is an amazing product for bone health and a product that can easily be consumed. Dairy products provide all the essential nutrients required by the body to function effectively such as protein, calcium, magnesium, potassium, zinc, vitamin D, and phosphorus.

Studies have shown that milk is a rich source of calcium and it also showed that daily consumption of milk can reduce bone loss and significantly improves the muscle mass and its strength. The optimal bone health requires many different nutrients and not just the calcium and milk contains all the nutrients that help to keep the bones strong. Many times doctors recommend the intake of the dairy product whenever a child avoids taking green vegetables. This is because a single serving of dairy product provides better nutrients than green vegetables.

3. Nuts

Multiple studies have been conducted to investigate the effects of nuts on the health, and it was observed that nut consumption can have beneficial effects on the health of a person and it is primarily due to the availability of nutrients in nuts. Consumption of nuts does not only have a positive effect on the bones, but it has many benefits such as on hypertension, blood glucose level, blood cholesterol level, inflammation, and even cancer. Nuts are known to reduce the risk of cancer.

Nuts are the rich source of calcium, magnesium, and potassium and a high intake of these three with low sodium intake are considered to be associated with protection against bone demineralization. There are many types of nuts that you can eat to increase bone health such as almonds and walnuts.

4. Green Vegetables

Whenever our body lacks essential nutrients, the doctor recommends the consumption of green vegetables. This is because green vegetables have the infinite number of benefits in the body and significantly reduces the risk of developing any health problem, including bone related disorders.

Evidence suggests that green vegetables reduces bone loss in the body and prevents the development of one of the most common bone disorder, osteoporosis.  Green vegetables contain loads of nutrients including calcium, potassium, vitamin D, and magnesium. Along with calcium and vitamin D, consumption of food having potassium also helps to maintain bone health and this is because potassium occurs with a beneficial ratio of bicarbonate and citrate, which is essential for bone health. Another vitamin that can be found in green vegetables and helps to strengthen bones is vitamin K. Vitamin K strengthens the bones and also protects them from any damage.

Tags: Various Factors Can Cause OsteoporosisSome Most Common Disorders Of BoneA Stronger Marrow for A Better TomorrowWhy Is Calcium Extremely Important?