Maintaining healthy and strong bones is important for your overall health. In addition to exercise and living a healthy lifestyle, there are certain foods you can eat that promote good bone health.
Most people know that calcium is good for bone health, however they may not know which food ingredients are rich during this nutrient. Healing fractured bone requires an adequate and readily bioavailable supply of all these minerals, as well as adequate protein and certain vitamins. When you can’t actually grow longer bones when you reach adulthood, eating a well-balanced, whole-food-based diet helps you get the nutrients required to support bone health and density.
The bones, muscles and other structures within the spine need good nutrition and vitamins so they are strong enough to support the body and also to perform their other functions. With such nutritional guidelines, patients can integrate back-friendly vitamins and nutrients to their diets.
Most people know that milk contains calcium, which is an important mineral for bone health. The things they may not be aware of is that milk can also be fortified with Vitamin D in many cases, which is an extremely important vitamin that helps the body absorb the calcium that it consumes. Without sufficient Vitamin D, much of a person’s calcium intake could be ineffective.
Cheese is loaded with a good amount of calcium, together with vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. Each one of these nutrients are needed for strong bones. Also, cheese is a superb source of calcium for people who are lactose-intolerant.
Spinach is another easily available vegetable that’s high in calcium content. Plus, its vitamin K content helps retain calcium within the bone matrix. Along with calcium, spinach also contains a good amount of fiber, iron, potassium, magnesium and vitamins A and C.
Seeds and nuts aren’t the first thing most people think of when they’re looking to improve their calcium intake. But think again: a half-cup serving of tasty almonds contains 183 milligrams of calcium, or 18% of the recommended value for that day. In addition to helping strengthen your bones, almonds promote weight loss, colon health, and heart health.
Dark, Leafy Greens
Often overlooked but incredibly bone-friendly, dark, leafy greens are wonderful sources of non-dairy calcium. Watercress, kale, collard greens, and arugula are some highly-recommended calcium-rich foods that will help promote bone health.
This leafy green vegetable contains a good amount of calcium, together with magnesium, omega-3 fatty acids and vitamin K. Each one of these nutrients are essential to bone health. Simultaneously, the antioxidant and antibacterial properties present in collard greens give a variety of other health benefits.
Cheese And Yogurt
Since cheese and yogurt are dairy products, they contain lots of calcium that contributes to bone health. Mozzarella contains more calcium than some other types of cheeses, and yogurt actually contains more calcium than milk, because of its preparation process.
The vitamin C in oranges is good for your immune system, but oranges will also be an incredible source of bone-strengthening calcium. Fresh-squeezed orange juice is a superb way to start your day, but for the most health benefits, consume the entire orange (without the peel, of course). One orange makes up about about 6% of the calcium the average person needs for that day.
Tofu is a type of soy food that contains a high amount of calcium and plant-based chemicals called isoflavones, which are important to advertise healthy and strong bones. Tofu is a popular option for people who’re lactose intolerant and cannot eat many types of dairy products.
You may think of kale as little more than a garnish, but because it turns out, just a cup of healthy raw kale contains 90 milligrams of calcium, adding up to about 9% of the daily recommended value. If you’re unsure how to eat an entire serving of those delicious dark greens, start by tossing a few into your salad. You can also combine it with soups, put it on a burger, or sauté it with olive oil and garlic like a fantastic side dish.
Second simply to dark, leafy greens and dairy, broccoli is the next greatest source of natural calcium available. Along with promoting bone health, broccoli also contains other nutrients which have impressive cancer-fighting properties. Individuals who wish to increase bone health while simultaneously fighting disease should add broccoli for their regular diet.