Studies and findings suggest at least one in five men and one in three women are inclined to suffer from osteoporosis in their lifetime. Such is the severity of brittle bones!
The question is, is there something that you can do about it? Fortunately, yes. A diet rich in certain nutrients can prevent bone fractures and even lower the risk of bone loss.
So what are those foods that you need to start including in your diet? Revealing 10 superfoods for healthy bone.
10 Superfood for strong and healthy bone
1. Full Fat, Plain Yogurt (Organic)
Go for organic plain yogurt. We are referring to those full-fat ones produced from the milk of pastured cows. They are highly beneficial for our bones. Plain yogurt is rich in calcium, magnesium, zinc, small amounts of vitamin K2, vitamin A, and vitamin D and a hefty dose of protein.
Full-fat plain yogurt from pastured cows also contains probiotic bacteria that help improve digestion and absorbs all nutrients required by the bones. They produce vitamin B that keeps the cardiovascular and the nervous system healthy.
2. Sesame Seeds
Sesame seeds can give you stronger bones. If you are not much into dairy, this excellent source of calcium will do the trick for you. Furthermore, it also contains magnesium and phosphorus which is known for promoting bones. Sesame seeds have an impressionable zinc content which is known to relief osteoporosis.
3. Green Tea
Who isn’t aware of the nutritional benefits of green tea? One, of course, is to help lose belly fat. But did you know it also offers nutritional support for the bones? The antioxidant content in green tea keep bones strong, and the anti-inflammatory flavonoids keep them healthy. Consuming tea daily can increase bone mineral density while maintaining bone loss and osteoporosis at bay. The catechins or polyphenols support bone health too.
Isn’t dairy an option for you? There are plant-based sources of calcium too. These sources include fresh herbs, black beans, almonds, oranges, navy beans, garlic, and the list goes on. They offer as much calcium, support overall nutrition and promote bone health.
As a root vegetable, garlic is a powerhouse of nutrition. One teaspoon contains around 5 milligrams of calcium. Yeah! This might not seem a lot compared to others in the list, but if you add to several dishes, it adds up. Plus the added flavor without even the need to add salt or butter.
Bones are living organs. They are made up of live cells and fluids. These bone cells make and break every day. Nuts can help play a very important role. Curious to find out how?
First stop, walnut. This one is rich in alpha-linolenic acid (that happens to be an omega-3 fatty acid). It decreases the rate of bone breakdown. Other alpha linolenic acid-rich food include canola oil, soybean oil, flaxseed oil, ground flaxseeds, and walnut oil.
Brazil nuts. They are a rich source of magnesium too. A small handful as a light snack will keep you going all day long.
But then again, since nuts are high in both fats and calorie, try to limit serving to only one ounce daily.
6. Dark Leafy Greens
These ones include the likes of spinach, kale, arugula, lettuce, and chard. Dark leafy greens contain calcium, antioxidants, and vitamins C and K in huge proportions. They give stronger bones and better immunity. The ideal amount per day is three cups of three different greens.
A milk derivative, cheese is a good source of calcium, vitamin A, vitamin B12, zinc, and phosphorus. It prevents your bones from becoming brittle and regular consumption also add flavor and taste to what you eat.
Lactose intolerant? No worries. Try cheddar cheese. They contain no lactose at all.
Then, parmesan cheese. Merely one tablespoon of shredded Parmesan cheese contains 63 milligrams calcium. It is also rich in protein and has traces of vitamin A too. About half to one ounce of cheese per day should be good for you.
8. Magnesium-infused food content
Magnesium plays a huge role in conducting around 300 biochemical reactions in the body. It helps in digestion and absorption of calcium. Studies suggest the requirement of 320 mg magnesium each day in women and 420 mg in men.
So, which food should you pick?
When it comes to vegetables, most nutritionists recommend lima beans, potatoes, spinach, plantains, okra, artichokes, avocados, beet greens, collard greens, Swiss chard, sweet potatoes, and tomatoes.
Fruits include watermelon, guava, jackfruit, bananas, grapefruit, strawberries, plantain, passion fruit, blackberries, figs, kiwi, raspberries and raisins.
Nuts, almonds and pumpkin seeds are good sources too.
9. Get healthy bones with vitamin K
Vitamin K generates protein in the body that help build bones during strength training (Try the best gym in Jaipur). It also regulates osteoblasts and osteoclasts that is known to build and remodel cells inside the bones.
So, next time when you are out grocery shopping, do not forget to add these food items to your cart. Vegetables like watercress, Brussel sprouts, broccoli, parsley, spinach, Swiss chard, asparagus, avocados, green peas, kale, green beans, bell peppers, and romaine lettuce.
Fruits include rhubarb, kiwi fruit, fresh raw mulberries, figs, dried, blackberries, blueberries, pomegranate juice, uncooked grapes, plums, dried (prunes), raspberries and pomegranates.
10. Calcium for building bone strength
We need 1,200 mg of calcium to stay active and function properly every day. So, when those levels are not met, our body gets bound to withdraw it from the bones. Therefore, a diet rich in bone-friendly nutrients is essential for the body.
Interestingly, dairy products are not just the main source of calcium. You will also find calcium in vegetables like mustard greens, dandelion greens, Chinese cabbage, broccoli, collard greens, turnip greens, kale, and okra.
Fruits include pink grapefruit, persimmons flax and sesame seed, black currants, blackberries, dried apricots, oranges and tangerines, rhubarb, kumquats, kiwi fruit, clementine, dates, figs, guavas, raspberries, papaya, lemons, limes, and strawberries.
Almonds, flax seeds, and sesame seeds are also good sources of protein.
Also, vitamin D is essential for good bone health. The best source is right outside your door. We wish you a healthier future.
Navanita Devi is a content creator both by choice and profession. Her educational background in journalism has given her a broad base to understand her readers. She is currently the content writer for Innovana Thinklabs Limited and provides web content, promotional copies, blogs, and technical posts for target consumers across the globe. She is a movie fanatic. And when not at work, you will probably find her curled up in literature with happy endings!