Best Foods for the Bone Health: How to Make Your Bones Stronger
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Best Foods for the Bone Health: How to Make Your Bones Stronger

Find out the best foods for the bone health. Which foods make your bones strong and healthy? Physical exercise and a well balanced diet can make the bone stronger. Two most important nutrients for bone health are calcium and Vitamin D. Check out the foods which are rich in calcium, Vitamin D and other bone healthy nutrients.

Best foods for bone health must be included nutrients such as calcium, protein and Vitamin D. Calcium rich foods are extremely important for the bone health. Vitamin D helps body to absorb calcium better, which is very important for getting stronger bones. Other important nutrients for healthy bones are Vitamin K and potassium. Although, calcium is the most important nutrient for the bone health but it must be noted that adequate intake of above mentioned nutrients are equally important. Also, high intake of alkaline foods and low intake of sodium can boost the bone health. There are certain foods which are high in calcium but they increase calcium lose as well. So, it is important to choose foods which are not only a good source of calcium but also decrease the calcium losses. Experts believe that best foods for the bone health are those which are high in calcium and also reduce calcium losses.

Given below are the foods and types of foods which are considered as best foods for bone health. Have a look.

  • Green Leafy Vegetables: Eating green vegetables can boost the bone health significantly and reduce the chances of developing osteoporosis. Green leafy vegetables are rich in calcium, Vitamin K and potassium, and that’s why they are excellent for bone health. These vegetables are not only useful for bone formation but also help to reduce the bone loss. Alkaline foods are important for increasing blood pH, thus they protect bone loss. Many green leafy vegetables come under the category of alkaline foods. Therefore, it can be said that green leafy vegetables contain all the properties to become great food for bone health. Some of best green leafy vegetables and green vegetables for bone health are spinach, kale, lettuce, turnip greens, collard greens, parsley, cabbage, asparagus, Brussels sprouts and broccoli.
  • Fruits: Very much like green leafy vegetables, fruits are also very important for strong bone. Most fruits contain all the nutrients that are required for bone formation and reducing bone loss. Fruits rich in Vitamin A, C, K and B vitamins are considered good for the bone health. Fruits generally are alkalizing and fresh fruits are wonderful for getting stronger bones. Fruits and green leafy vegetables create alkaline environment which is useful to diminish acidity level made by dairy products and meats. Best foods for maintaining strong bones are including apricots, avocadoes, bananas, cantaloupes, papayas, blackberries, blueberries, oranges and cherry.
  • Dairy: Dairy products are rich in calcium and Vitamin D. Low fat milk and fat free milk and other milk products provide lots of calcium. Milk, cheese and yogurt are excellent for healthy bones. In addition to calcium and Vitamin D, dairy products also contain other important nutrients such as Vitamin A, potassium, magnesium and protein which are bone development. People who suffer from lactose intolerance can opt for soy milk and soy milk products instead of conventional milk and milk products. Soy milk fortified with calcium and vitamin D can provide equal benefits that of cow’s milk.
  • Nuts & seeds: Nuts & seeds are high in calcium and Vitamin D and that’s why they are good for the bone health. Nuts & seeds provide other bone healthy nutrients such as protein and magnesium. These can be very good snacks for promoting bone health. Best nuts & seeds for bone health are including Almond, hazelnuts, cashews, flaxseeds, pumpkin seeds and sesame seeds. One thing must be noted that though nuts are good for the bones but because of their high fat content, one should not eat too much of nuts.
  • Fish & Eggs:  Fish like tuna, sardine and salmon are excellent sources of Vitamin D and calcium. Egg yolk contains high amount of Vitamin D which helps in better absorption of calcium. Other nutrients in eggs sulphur, Vitamin B6 & 12 and folate play important in good bone formation.

Adequate intake of calcium, Vitamin D and other bone healthy nutrients is not enough for getting strong bones. It is important to consume a diet that can retain the calcium. That’s why many experts believe green leafy vegetables and fruits are the best foods for the bone health. In addition, you should limit the intake of sodium, sugar and caffeine to keep your bones healthy and strong.

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