Wednesday, 8 June 2016

11 Best Foods For Healthy And Strong Bones

Bones are quite literally the support system of the body, so it’s super important to keep them strong and healthy. When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.  Strong bones also provide balance, strength and good posture.  One of the best lines of defense is your diet -- eating the right foods can give you the maximum bone strength and boost your bone density at any age. Calcium, vitamins, phosphorus, fiber, beta-carotene, proteins, magnesium and minerals are some compounds that are responsible for making the bones healthy and robust. Read the article below to know that which ‘super foods’ contain these nutrients so that they can be made a part of the daily diet.

14 Best Foods For Healthy And Strong Bones

1 . Avocados

Not many people know, an avocado has a higher potassium content compared to a banana. For every 3-ounce serving, the fruit supplies around 540 mg of potassium. Research has shown that golden-age women who take potassium-rich foods have lower risk of osteoporosis as their bone density is well-maintained. Potassium is able to neutralize metabolic acids, which can deplete your bones if they not properly addressed.

2 . Bok Choy

Ever wondered how these Chinese kung fu fighters are so strong and tough. Well not just them, but bok choy is the secret food for all the action heroes in Hollywood and kung fu masters. Bok choy is a kind of Chinese cabbage, which is rich in calcium, Vitamin A and C, folic acid, iron, beta-carotene and potassium. Hence it is the complete food for your bones. Bok choy helps to boost your bone density and keep your muscles and nerves in good order, which means this is the food, which has potential to make you as fast and strong as Bruce Lee in karate!

3 . Cheese

It’s pretty simple: Cheese is made from milk. Milk has lots of calcium. Ergo, cheese has lots of calcium. With a wide variety to choose from, mozzarella is particularly high in calcium. For a healthier option, try cheese made from skim milk.

4 . Yogurt

Yogurt is an ancient culinary product, dating back as far as 2,000 BC. Due to yogurt’s preparation process, this dietary staple actually contains significantly more calcium than the milk from which it is made. A single cup of yogurt can provide 300 mg of calcium to your body. One 8-ounce serving of low-fat yogurt provides a full 42 percent of your daily calcium needs, according to the ODS.

5 . Dark, Leafy Greens

Dark, leafy greens, such as kale, arugula, watercress, and collard greens are perhaps the best non-dairy sources of calcium. Although spinach is usually included in this group, it contains oxalic acid, which makes the human body unable to absorb its calcium.

6 . Egg Yolk

Egg yolk is another food that helps maintain strong bones. It is rich in vitamin K and vitamin D. Vitamin K plays an important role in maintaining the bone and cardiovascular health, while vitamin D is essential to the body for better calcium absorption. Both the children and adults need vitamin D; the former need it to build strong bones and the latter to keep the bones healthy. Studies have proven that people who do not have enough vitamin intakes can have low bone mass and bone density. Therefore, their bones can easily be broken.

7 . Calcium Supplements

Calcium supplements are advised to patients when they have had serious bone injury or in case of osteoporosis.
Calcium can help to build stronger, denser bones early in life and keep bones healthy as we grow older. It is a mineral that is essential for life, yet the majority of Americans do not get adequate calcium on a daily basis.

Calcium supplements are available in the market for both men women and children. If you are getting enough calcium from your food then it is not required to take calcium supplements separately. The extra amount of calcium in blood causes harm to our renal organs. To maximize the amount of these supplements, one should not take more than 500 mg of calcium at a time.

8 . Kiwis

They are not just the food for anti-ageing, like bananas they also have bone-protecting potassium. They are also rich in vitamin C and lutein, which helps to reduce heart-risks. It is suggested to eat your kiwi with the peel since it too has some nutritional values.

9 . Drink Sensibly

Avoid Alcohol, tea, coffee, cola and other fizzy drinks because all these drinks reduce the amount of calcium you absorb and weaken bones. Replace alcohol, and caffeine-fuelled drinks with water and diluted juice.

10 . Milk

Milk is the best food for your bones. It is rich in calcium and vitamin D, which is very important for strong bones. Children should drink two glasses of milk every day. They need more calcium to build their bones strong at their growing age than the adults do. People under 50 years of age need 1000 mg of calcium daily. Adult above the age of 50 need 1200 mg of calcium daily.

11 . King Crab

King crabs are the beasts of all the crabs out there in the sea. The flesh of the king crab is loaded with zinc which is very important for the healthy bone mass. So you got one more reason to dine in your favorite Chinese restaurant today. Eating the claw of this crab once in a week is very beneficial for your bones.

12 . Leafy Greens such as Kale and Dandelion Greens

Many people like adding dark leafy greens to their salads or steaming them to make delicious side dishes. They are good for your bones as they have an abundance of calcium. In addition, many of them are high-vitamin K foods. For instance, kale contributes 880 mcg of vitamin K in every 100 g serving or around 1100% DV. Also, a cup of dandelion greens provides you with 535% DV for vitamin K. Vitamin K is an important element in bone metabolism. It helps regulate osteoclasts and prevent them from increasing bone turnover and also bone demineralization. The presence of vitamin K helps produce osteocalcin, which is a type of bone protein. Osteocalcin is very important for uptake of calcium and to maintain the density of bones.

13 . Banana

Now it is turn for something more easy and delicious to eat. You might be surprised to know that one banana contains the entire RDA of potassium and calcium! They help to boost your immune system, help to metabolize proteins in your body and prevents loss of calcium from your body. The carbohydrates in banana helps to recover after heavy and strenuous workouts and keep you energized.

14 . Prunes

A sweet treat to your mouth, prunes are must have food item for women who are suffering from osteoporosis. They also have a fiber called inulin, which helps in better absorption of calcium in your body and strengthens your bones. They are also responsible to cure arthritis. Now we made it easy for you to choose the gift you are going to present your grandparents on your next visit.