When it comes to the overall health of the body, bones strength is extremely important. As the age increases, there is a need to be more aware about it.
The best way to build strong bones is to eat a balanced diet that includes calcium, vitamin D, magnesium, and other bone-supporting nutrients. This may help prevent bone loss and reduce the risk of osteoporosis. In this article, we will learn about such food items, whose consumption provide strength to bones.
Foods for strong bones
Fatty fish
Fatty fish such as salmon, tuna and sardines are good sources of vitamin D, which helps the body absorb calcium and build strong bones. Consuming fatty fish regularly can reduce the risk of osteoporosis and fractures.
Nuts and seeds
Almonds, sesame seeds, chia seeds and other nuts and seeds are rich in calcium, magnesium and other bone-beneficial nutrients. One study found that regularly consuming nuts and seeds can improve bone density and reduce the risk of fractures.
Dairy products
Milk, paneer and curd are considered to be the best sources for calcium. The minerals present in it are essential for building and maintaining strength in bones. According to research, consuming dairy products regularly can reduce the risk of fractures and osteoporosis. At the same time, to avoid consuming more saturated fat, you can choose low-fat milk.
Leafy green vegetables
Green vegetables like kale, spinach, collard greens and broccoli are rich in calcium, vitamin K and magnesium. Vitamin K plays an important role in bone health, helping to reduce the risk of fractures. In addition, magnesium helps increase bone density and reduce the risk of osteoporosis.
Beans and Legumes
Beans and legumes such as chickpeas, lentils and kidney beans are rich in calcium, magnesium and other nutrients that support bone health. According to a study, consuming beans and legumes regularly can improve bone density and reduce the risk of fractures.
Fortified Foods
Many foods, such as orange juice, cereals and tofu, are rich in calcium and vitamin D. Regular consumption of these fortified foods helps in maintaining healthy bones. Vitamin D and calcium intake improves bone health in children.
Eggs for bones strength
Eggs are a good source of vitamin D, which is important for bone health. In addition, eggs are also a good source of protein, which is essential for strengthening and maintaining bones.