Importance of healthy bones
Regardless of your age or #fitness level it is of crucial importance to take care of your bones. Strong and healthy bones are the first step towards the healthy and strong #body. It is needless to mention that you need healthy and strong teeth as well. If you don’t eat healthy foods and foods that improve the #strength of your bones, they weaken which reflects on your #health as well. In this article, you can find out what foods you should eat to have strong and healthy bones.
1. Yogurt and milk
One cup of natural and plain yogurt a day can be an excellent way to enrich your body with calcium that is well-known for making healthy bones. This doesn’t apply to popular Greek yogurts as they contain a lower level of calcium and Vitamin D.
Also, it is recommended to drink three glasses of milk a day that provide 30% of your daily dose of calcium. If you don’t like drinking milk by itself, make a fruit smoothie with the glass of milk, delicious and bone-strengthening.
Sardines may be tiny, but they contain high levels of Vitamin D and calcium. Plus, they are rich in Omega-3 fatty acids that benefit your overall health. Also, sardines are rich in phosphorous, a mineral that is essential for strengthening of the bone matrix.
Eggs are rich in Vitamin D, calcium, and phosphorous which makes them an effective way of making healthy bones. It is even recommended to eat eggs to prevent osteoporosis as they increase the bone density.
NOTE: Don’t opt for egg whites only as all vitamins mentioned above and minerals are in the yolk.
If you aren’t a fan of dairy products, then spinach can be your source of Vitamin D and calcium. One cup of cooked spinach has about 25% of your daily dose of calcium, fiber, iron, and Vitamin A.
5. Collard greens
Just like spinach, this leafy green is an excellent source of calcium. A cup of cooked collards contains about 25% of calcium. Also, collards contain high levels of various vitamins, minerals, and nutrients, and low calories level at the same time which makes them the perfect addition to every diet.
Our bones need potassium to stay strong, and bananas are the most famous source of potassium. A medium banana contains about 422 milligrams of potassium, and the best thing about bananas is their versatility. You can combine them with almost all fruits to make delicious smoothies.
Fatty fish, like salmon, are a great source of Vitamin D, and one 3-ounce piece of salmon will provide more than 100% of a daily dose of this vitamin. Moreover, salmon is the best source of Omega 3 fatty acids that are needed for our overall health.
Video: Top Health Benefits of Omega 3 You Should Not Miss
When we’re talking about potassium, then we simply have to mention potatoes as well. Some studies suggest that diets rich in potassium make up for the decline in calcium absorption in the Western diet. An average adult requires about 4,700 milligrams of potassium per day. One medium sweet potato (with skin) has 542 milligrams while medium white potato contains 751 milligrams of potassium.
They are rich in healthy fats, and one ounce of almonds contains 80 milligrams of calcium and about 80 milligrams of magnesium that is essential for strength, health, and firmness of our bones.
Cheese is made of milk, and beneficial effects of milk on our bones are well-known. Naturally, it is all about moderation, and just 1.5 ounce of cheddar cheese contains 30% of a daily dose of calcium. Mozzarella is particularly high in calcium. Additionally, for a healthier alternative you can opt for a cheese made of skim milk.
11. Olive oil
Olive oil is beneficial for our heart health and protects us from numerous diseases, but it also strengthens our bones. According to a study conducted in Spain, people who add olive oil into their daily diet have a higher level of osteocalcin, a marker of strong and healthy bones.
12. Whole grains
Whole grains are rich in magnesium that helps in absorption of calcium from the blood providing strong and healthy bones.
13. Orange juice
Oranges are rich in beneficial nutrients and vitamins, and minerals e.g. calcium. They are, particularly, helpful for individuals who are lactose intolerant. Try making your own freshly squeezed orange juice as store-bought products don’t offer a high level of health benefits due to additives, preservatives, and even sugar.
To make sure you you have strong and healthy bones you have to eat foods rich in calcium and Vitamin D as well as many other nutrients. Taking care of your bones is an inevitable part of a healthy lifestyle.