5 Surprising Foods That May Boost Bone Health

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Strong and healthy bones are the foundation stone for our overall well-being. Bone health requires essential nutrients like vitamin D, calcium, and protein. As human beings grow in terms of age, the bones are constantly being remodeled.  In this process, nutrients that we consume play a vital role.

Taking care of the bones is a lifelong commitment. Bone-strengthening foods should be incorporated into the diet. Once the approach of consistent care is followed, it ensures strong and healthy bones.

Conditions such as rickets and osteoporosis may occur due to poor bone health. These can increase the risk of breaking a bone from a fall later in life.

Eating a balanced diet is essential as the bones require some essential nutrients for growth and maintenance of good health. Apart from a good diet, an exercise routine is good for the bones.Stored calcium in the body is released by the bones into the bloodstream. This helps in body functions like blood clotting and muscle contraction. Stored calcium is the energy in the form of calcium that we eat and drink.

Let’s discuss 5 bone-strengthening foods that we can incorporate into our daily lives.

Leafy Green Vegetables are Essential

Leafy greens like spinach or cabbage are rich in calcium and vitamin K. Both these contribute to bone health in tremendous amounts. To boost the bone-building nutrients, it is essential to include leafy greens in meals every day.

Some people also believe that spinach contains oxalate, which can reduce calcium absorption. Hence, spinach isn’t a good source of calcium. But there is enough variety of leafy greens apart from spinach if it doesn’t suit a particular individual.  

Almonds

These are known for their marvelous heart health benefits. It is a fact that a quarter cup of almonds contains about 75 mg of calcium. Adding to this, serving 2 tablespoons of almond butter comprises 111 mg of calcium.

Apart from calcium, almonds can also enrich the bones with magnesium, phosphorus and vitamin E, essential for bone strength and prevention of density loss.

Cow Milk

Rich in proteins, calcium, and phosphorus, cow milk can support bone density mainly during childhood and adolescence.

Cow’s milk is also needed for bone formation as it stimulates osteocalcin, a protein that is helpful as far as the regulation of bone mineralization is concerned.

Some studies reveal that excess consumption of cow milk might not be helpful in lowering fracture risk.

Beans

Bone-building nutrients like calcium, protein, magnesium, and phosphorus, which strengthen the bones, are available in plenty in beans.

Individuals who are unable to consume dairy products can substitute beans as a good alternative, as they help in increasing the bone mineral density, and there is less risk of osteoporosis. Key varieties may include chickpea, soybeans, and navy beans.

Healthy Fats

Healthy fats like olive oil, nuts, and avocados help the body in the absorption of vitamin D. This vitamin is necessary for calcium absorption and bone health.

The above-mentioned foods can keep the bones healthy and strong. There are a number of other foods as well that can strengthen the bones. Also, taking supplements for bone health is not recommended.

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