Bones play a major role in shaping the physical structure of an individual and it also plays many other roles such as protecting organs, anchoring muscles and storing calcium. While many of us give importance to building strong and healthy bones during our childhood and adolescence, we seldom give importance to protecting the health of the bone during adulthood. Contrary, to the belief, protecting the health of bones is actually pretty easy. A set of physical activities and eating the right diet can help you in protecting the bone health in the long run.
It is important for you to understand that new bones are made and old ones are broken frequently in our body. During our younger days, our bone tends to make new bones faster than breaking the old bones, hence increasing bone mass. But as we age, the process of making new bone slows down and breaking old bones catches up. It is found out by specialists in the field that an average human being starts losing more bone mass than gaining it after the person passes the age of 30. Bone health is one of the issues which both young and adult take for granted which has a negative impact on their body in the long run. If right care is not taken during adolescence, then bones can deteriorate quickly during adulthood leading to conditions like osteoporosis.
We all know the fact that bone requires calcium to stay strong, but along with calcium, bone also requires potassium, magnesium, vitamin C, D and K to maintain their density and strength over time. We have brought together a list of natural sources which can help you acquire the required minerals and nutrients and help you keep the bones strong and healthy. Here’s the list:
It’s a practice religiously followed in the western countries to go out for sunbathing in order to acquire necessary Vitamin D for maintaining the health of bones. Though this is a good practice and should be continued if you like it, we recommend you to eat a cup of plain yogurt each day as it contains 30% of calcium and 20% of vitamin D required for the day. Though flavored yogurts taste yummy many of them contain very less amount of calcium and very little vitamin D. So it is best if you consume plain yogurt if your goal is to acquire calcium and vitamin D.
It is a well-known fact that eggs do not contain calcium but many people hardly know that an egg has the power to supply 6% of the required vitamin D for the day. Experts make it clear that one has to eat the egg yolk as it is the one which contains vitamin D and not the whites. Robert P. Heaney, MD, Creighton University, discovered that calcium needs phosphate to optimize the bone-strengthening benefits. In addition to vitamin D eggs also contain phosphates which are all the more reason why eggs are good for your bones.
- Dairy Products
Milk is one of the best sources of calcium required for maintaining the health of bones. Studies have found out that 8 ounces of fat-free milk have the ability to provide the body with 30% of calcium required for its nourishment. Some dairy products including milk are not only rich in calcium but are also fortified with vitamin D, which is extra beneficial for the health of bones.
Though many experts ask you to stay away from cheese as much as possible, consuming them in limited quantities will actually help you rather than harm Consuming 1.5 ounces of cheese can supply up to 30% of the calcium required by the body. Cheese also contains a very little amount of vitamin D but not enough to make any mark.
Various fishes such as salmon, sardines, mackerel are very rich in vitamin D. Though sardines look a bit odd, surprisingly they contain very high levels of both vitamin D and calcium. Salmon is famous among the dietician as it is rich in omega-3 fats which is excellent for heart health but studies have found that it is good for bones too as a 3-ounce piece of sockeye salmon can supply more than 100% of the required vitamin D.
- Green Leafs
Spinach one of the most famous green leaves around the world is an excellent source of calcium. Experts have found out that one cup of cooked spinach contains nearly 25% of the required calcium for the day. In addition to calcium, it also contains iron, fiber, and vitamin A. Turnip green is also a good source of calcium. One cup of cooked turnip green contains almost 20% of your daily calcium requirement.
Grapefruit is a fruit which is a go-to option for those people who are looking for ways to strengthen their bones. It is estimated through various researches that one medium red grapefruit contains nearly 120% of the body’s daily requirement of vitamin C.
Among nuts almonds is one of the most beneficial when it comes to bone health. Almonds are extremely useful for the bones as they contain nearly 6% of the daily requirement of calcium and 20% of magnesium both of which have a major role in keeping the bones strong.
- Sweet Potato
Experts have been able to find out through various studies that sweet potato is an excellent source of magnesium and potassium both of which are useful in boosting bone health. As per WebMD, both magnesium and potassium are essential for the strengthening of bones as a deficiency in magnesium can lead to problems with vitamin D balance and potassium has the power to neutralize the acids in your body which can otherwise leach the calcium out of your body.
Apart from the natural sources mentioned above, you can also add to your grocery items like fortified cereal, Tuna, Collard greens and orange juice which is fortified with vitamin D to maximize the chances of strengthening your bones. If you give due importance to maintaining the health of your bones at a younger age you won’t have to worry a lot about your bones at the later stages of your life.