It is critical to build strong bones. All our life, as we eat food, minerals are incorporated into our bones. When you reach the age of 30, you have reached your peak bone mass. If not enough bone mass is formed during this period, or if the bone loss occurs later in life, you are more likely to develop fragile bones that break easily. It is vital to know all the foods for making your bones stronger. Fortunately, many nutrition and lifestyle habits can help you build strong bones and keep them strong as you age.
Calcium is required to keep your bones healthy, and vitamin D is needed to help your body absorb calcium. Poor bone health can lead to conditions like rickets and osteoporosis and an increased risk of breaking a bone in a fall later in life. A balanced diet should provide you with all of the nutrients you require for healthy bones. A healthy diet is only one component of a healthy bone structure, including exercise and avoiding certain risk factors for osteoporosis.
6 Best Foods For Making Your Bones Stronger
Following is a list of the five best foods to add to your diet for stronger bones:
Milk and Yogurt
Most people get their vitamin D through exposure to sunlight. However, certain foods, like milk and yogurt, are fortified with vitamin D. Milk & other dairy products are primary sources of calcium. Eight ounces of fat-free milk will give you 90 calories and give you your daily dose of calcium. It is best to opt for a total fortified with vitamin D to get double its benefits. One small bowl of yogurt is a great way to get your daily required calcium.
According to studies regarding milk and bones, it is seen that vitamin D can help prevent cartilage breakdown and reduce the risk of joint spacing and narrowing. However, consider that nutrition is only one of many factors affecting osteoarthritis; you should always begin a prevention or treatment plan in conjunction with your doctor’s recommendations.
Salmon and Tuna Fish
Salmon is not only good for your heart, but it is also suitable for your bones! Three ounces of salmon contains more than your daily requirement of vitamin D. Although it does not have as much vitamin D as salmon, tuna is an excellent source of the vitamin (just about 39 percent of your daily dose).
Spinach
Don’t skimp on the greens, particularly the spinach. One cup of cooked spinach contains 25% of the daily recommended calcium intake. It’s also high in fiber, iron, and vitamin A. If you can’t stand the taste of spinach, make a fruit smoothie with a handful of fresh spinach. You won’t even notice it’s there!
Tofu
You may not think of tofu as a calcium-rich food, but tofu and its main ingredient, soya beans, are excellent calcium sources. Tofu is a versatile and nutrient-dense food high in protein, iron, and other bone-healthy minerals such as manganese, selenium, and phosphorus. Whether fortified with calcium or not, Tofu and soy milk are excellent sources of non-dairy calcium, providing a lactose-free alternative to milk with soy milk, tofu desserts, and even soy-based ice cream. One cup of firm tofu has 832 mg of calcium, compared to 304 mg in a cup of regular milk.
Fortified Juices
Store-bought foods, such as orange juice and some cereals, are fortified with vitamins and minerals such as calcium and vitamin D. Simply read the labels to ensure that what you’re purchasing will help you build strong bones.
Nuts
Nuts contain calcium but also contain magnesium and phosphorus, both of which are important for bone health. Magnesium aids in the absorption and retention of calcium in the bones. Meanwhile, phosphorus is an essential component of bones, accounting for roughly 85 percent of the phosphorus in your body. There are numerous nut varieties to choose from, including walnuts, peanuts, and pecans, but almonds are always a safe bet. One ounce (a small handful) of almonds contains magnesium and some phosphorus.
It’s never too early to start focusing on eating right to keep your bones and muscles strong and healthy, no matter how old you are. You can help prevent weak bones by eating foods high in calcium and vitamin D, and protein will give you the strength and energy you need to enjoy life.
FAQs
1. Which fruit is best for bones?
Citrus fruits like strawberries, oranges, grapes etc. are great for bones.
2. How can I make my bones stronger?
By eating mineral rich foods, especially dairy foods will help make your bones strong.
3. Are eggs good for bones?
Eggs have vitamin D in them that makes them really good for your bones.
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