Food & Nutrition Lifestyle Patient Awareness

10 Food For Strong & Healthy Bones

Food for Stronger Bones
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As we grow older, our once strong bones, weaken. The bone density reduces, and the degenerative effect of age causes many problems to our skeletal system. Even growing kids need to take in sufficient amounts of calcium for good bone health and Vitamin D for more efficient absorption of calcium in the body. Low calcium in the bones can lead to rickets in children and osteoporosis in older people. The trick is to space out your calcium-rich foods during the day as the body cannot absorb more than 500 milligrams of calcium in one go.

What is the importance of bone health?

Your bones are continuously changing, while new bone is made, old bone is broken down. When you’re young, your body has the ability to make new bones faster and your bone mass increases. The higher your bone mass, the less likely you are to develop osteoporosis as you age.

What affects bone health?

A number of factors can affect bone health, such as:

  • The lack of calcium in your diet. 
  • People who are physically inactive have a higher risk of osteoporosis.
  • Regular use of tobacco and alcohol may increase the risk of osteoporosis.
  • You are at greater risk of osteoporosis if you’re a woman.
  • If you are thin, you have less bone mass.
  • You are at the greatest risk of osteoporosis if you have someone in your family who has osteoporosis.
  • High levels of thyroid hormone can also cause bone loss. 
  • Eating disorders and certain medications can lead to bone damage as well. 

Let us take a look at some of the foods that help with stronger bones.

  1. Yogurt

Eating a bowl of yogurt, a day can make up for one-third of your daily calcium requirement and one-fifth of your vitamin D requirement. It is naturally abundant in Vitamin D and calcium. Read more on the health benefits of yogurt.

  1. Milk

Three glasses of milk a day are enough for meeting some of the daily requirements of calcium. If having plain milk is not your thing, you could use it in smoothies or sauces or incorporate it in the dough for making rotis.

  1. Cheese

Having just a slice of cheese daily can boost your bone health. Not only is cheese rich in calcium, but it is also quite full of vitamin D.

  1. Spinach

The humble palak is full of protein, calcium, vitamins, and essential minerals. All these add up to making your bones stronger. Just having one cup of spinach a day is enough to cover up one-fourth of your daily calcium requirement.

  1. Calcium-Fortified Cereal

Calcium-fortified cereal is another good option as food for stronger bones. The market is full of varieties that cater to this requirement.

  1. Fortified Orange Juice

A freshly squeezed glass of orange juice might not have enough calcium to meet a percentage of the daily needs, but the packaged juice provides a great alternative.

  1. Collard Greens

Greens like broccoli, collards and kale help make the bones strong. Make these a part of your salads or smoothies to derive maximum benefit.

  1. Turnip Greens

This winter vegetable is also very good for your bones. The turnips greens help fulfil the daily calcium needs of the body up to a certain level.

  1. Soya Products

Another good food option to increase bone strength is soy products. These include tofu, soy milk, soybeans, and soy drinks.

  1. Nuts

Dry fruits and nuts are other excellent sources of calcium and vitamin D. Daily exposure to sunlight is essential for good bone health. The human body can produce vitamin D only in the sunlight, and that is needed to keep the bones healthy. Growing kids, old people, and pregnant women, those who stay indoors mostly must take extra care of their bone health.

Also Read: 9 Reasons You Need Vitamin D

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.


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