body is composed structurally of bones as the primary support. Bone
health is considered essential for everyone since weak bones make our
life miserable. Essential nutrients for healthy bones can be obtained
through various natural foods. The following food types promote healthy
Milk has a high calcium
content value. Calcium is very necessary for healthy bones since it
forms the structural part of the bones. The bones are composed of
interlocking calcium crystals performing the role of mechanical support.
A glass of fat milk daily can give approximately 300mg of calcium.
Females should drink at least two glasses of milk every day for healthy
bones. Drinking milk in adulthood often saves one from several
bone-related diseases such as osteoporosis.
has numerous medical advantages. No other food product is better than
dairy products in ensuring healthy bones. If you are not comfortable
with the taste of milk, then you should try eating yogurt as it contains
the same amount of calcium as milk. Therefore, eating yogurt is a good
alternative and an ideal approach to meeting the bodies daily need for
calcium. 8 ounces of plain yogurt contains roughly up to 450 milligrams
of calcium. Additionally, yogurt contains numerous different
supplements, for example, vitamin D, B, potassium, magnesium, and
proteins. Vitamin D is a key segment and the most beneficial of these
supplements for making the bones stronger.
is the most well-known in dairy products. It appears worldwide in
various food items as well as in bakeries. Cheese has its own unique
heavenly taste. Those individuals who don’t consume milk or yogurt can
increase the numerous medical advantages they receive by eating cheese.
Cheese is loaded with numerous supplements, for example, magnesium,
calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese gives
200mg of calcium. Adding a little cheese to your food assists in
strengthening your bones.
are rich in calcium, and vitamin D. Calcium gives basic help to bones
while vitamin D increases the power of your body to ingest calcium. 3
ounces of sardines results in the calcium equivalent of a glass of milk.
Sardines are rich in vitamin B 12, which ensures low levels of
homocysteine in the body. Raised levels of homocysteine, generally, can
quicken osteoporosis as well as bone degeneration.
5. Sesame Seeds
sesame seeds is a brilliant decision for stronger bones. They contain
calcium, phosphorus, vitamin B1, dietary filaments, copper, selenium,
and zinc. Calcium and phosphorus help in strengthening the bones. Copper
is an antioxidant and plays a protective role by the alignment of
collagen fibers within the bones. Zinc helps in keeping osteoporosis at
Anyone wanting to have
stronger bones is advised to take food rich in vitamin D as well as
Omega 3 fatty acids. These are abundant in salmon. Calcium deposition
and absorption into the bones is done by vitamin D while the omega three
fatty acids perform protection of the bones against inflammation and
7. Collard greens
Collard greens also contain calcium, vitamin K, vitamin D and A. All these components help in strengthening bones.
is undoubtedly a fantastic source of vitamin K, potassium, calcium,
iron, magnesium and vitamin A as well as folate. A cup of spinach is
estimated to provide 25% of the total amount of calcium required by the
body. All the above nutrients are beneficial for bone strength.
9. Fortified Cereals
A good source of vitamin D and calcium. Calcium for strong bones and joints. Vitamin D plays a significant role in bone health.
people describe tofu as tasty. However, they are not fully aware of the
nutritious content. Tofu has a high calcium content, making it a
perfect alternative food for bone health. Tofu is recommended for
consumption due to the high content of calcium in it. This is estimated
to be 77%, hence, it is highly recommended for the body.
to research, soybeans promote the health of an individual through
fighting osteoporosis which is a disease related to bone thinning. They
contain the natural flavones which are antioxidants necessary for bone
protection. However, they provide minimal amounts of calcium so they are
mostly valuable as an antioxidant to fight osteoporosis.
serve many purposes in the body, including maintaining healthy bones.
They are a rich source of protein, as well as calcium, as well as other
trace elements. However, they are most preferred because they have a
low-calorie value so they can be consumed in high amounts without
causing weight gain.
13. Orange Juice
to studies, bones are composed of collagen proteins at the central
core, and this cross-link gives structural support to the bones. This is
also aided by the interlocking crystals of phosphates as well as
calcium. All these nutrients are found in vitamin C, and orange juice is
one of the best sources for them.
such as walnuts and almonds, contain omega three fatty acids, which are
polyunsaturated and powerful antioxidants, which provide protection to
bones from many diseases. The antioxidants decrease bone reabsorption
through osteoclast inhibition, which is a cell that is responsible for
bone matrix breakdown. They also help calcium absorption and prevention
15. Leafy Vegetables
are known to possess other nutrients needed by the body, especially the
green ones. Dark leafy vegetables are a good source of vitamin K,
magnesium, folic acid, calcium and potassium hence, they can act as a
substitute for dairy products because they provide the same nutrients.
are also a necessity for the maintenance and growth of bones. Their
contribution is due to the possession of vitamin B complex as well as
Apart from the sun, one
may opt to use other sources of food that are sources for vitamin D. A
good example is tuna fish, which has a good amount of vitamin D,
necessary for making the bones to be strong.
is a magical food because it is a natural source of vitamin C, which
promotes the synthesis of collagen fibers in bones. Similar to oranges,
they are also delicious. Sweet prunes also aid the bones in being
fracture-free. They are regarded as a super healthy food with research
proving that they can efficiently lower the chances of being affected
with the osteoporosis infection, as well as fractures, which is good
news for women who are in the post-menopausal stage, who usually have a
high possibility of suffering from joint and bone problems. The
nutrients contained in the prunes include vitamin C, K as well as
antioxidants that are essential for maintaining the health of the bones.
19. Meat Proteins
collagen proteins, and vitamins are the components of our bones. Hence,
proteins are a necessity required for not only proper growth, but also
the flexibility of the bones. It is, therefore, a requirement that one’s
diet consists of high protein food as well as meat. However, caution
should be taken since too much consumption of meat is harmful to overall
Quercetin, which helps in building collagen, a major component of the
cartilage. Apples keep the skin, cartilage and bones healthy and strong.