Top 6 Foods for Stronger Bones

We can move freely thanks to the ever support of our bones. They safeguard our hearts, lungs, and brain from injury. The essential minerals we require to survive are also stored in our bones. As long as we have strong bones, we can move and enjoy life to the fullest. 

On the other hand, weak bones can easily break, which is quite painful. You can lose the capacity to stand or walk. Your height can also lessen when your bones deteriorate.

The good thing is that anyone, regardless of age, can benefit from strengthening their bones. You can do many things to maintain bone strength and avoid fractures. A diet enriched with calcium and vitamin D can help prevent difficulties later in life at any age. 

The Top 6 Bone Strengthening Foods

Although calcium and vitamin D are both available in supplement form, the healthiest way to take them is through bone-building foods in their natural state. What foods help your bones that you should be consuming? The following are the top foods that we recommend that can help strengthen your bones.

1. Dairy Products

The best source of calcium in the human diet is dairy products. Consequently, dairy has numerous positive effects on bone health. In fact, health organizations recommend consuming 2–3 servings of dairy daily to ensure adequate calcium intake for bone health.

Calcium is also food for strong muscles and bones. Although many other calcium-rich foods are available, dairy is one of the best sources. 

You may even ask, does milk make your bones stronger? Yes, it does because it is one of the dairy products packed with calcium along with the following dairy products:

• yogurt
• cheese 
• milk 

Additionally, your goal is to strengthen your bones. In that case, you can choose between full-fat and nonfat dairy products as your food for bones since both contain calcium.

2. Leafy Green Vegetables

Cruciferous vegetables, or leafy greens, are rich in calcium and vitamin K, which help bone health. These vitamins and minerals help to support bone health.

Along with calcium, vitamin K helps promote the development of strong bones. Furthermore, osteoporosis and fractures have been linked to vitamin K deficiency.

Cruciferous vegetables consist of:

• kale 
• cabbage
• broccoli
• spinach
• turnip greens

Further, one cup of cooked kale is an excellent source of calcium and vitamin K, which is also a food good for bones. This adaptable leafy green, which you can add to soups, salads, and other dishes, is also a high source of vitamin A among bone-building foods.

You can also try broccoli. A cup of cooked, chopped broccoli is an excellent source of vitamin K, a good source of vitamin A, and has some calcium and magnesium that are good for your bones.

3. Nuts

Nuts are food to strengthen bones because they contain calcium. Likewise, nuts also provide magnesium and phosphorus, which are crucial for healthy bones. 

Further, magnesium aids in calcium absorption and bone mineralization. Phosphorus, on the other hand, is a vital component of bones; in fact, your bones and teeth contain about 85% 

of all the phosphorus in your body.

You can choose from the following nuts:

• Pecans 
• Walnuts
• Peanuts
• Almonds. 

Furthermore, almonds are the most packed with calcium and other nutrients. An ounce (a tiny handful) of almonds is a good source of magnesium and contains a modest amount of phosphorus.

4. Beans

Beans are usually rich in fiber and protein, which is essential for people who eat a plant-based diet. Moreover, beans are among the foods to build bones because they contain nutrients that help build strong bones, such as magnesium, calcium, and phosphorus. These are the following beans that are packed with nutrients good for the bones:

• Black beans
• Edamame
• Pinto beans
• Kidney beans

Also, plant-based diets can provide sufficient amounts of essential nutrients for bone health, as per a study.

5. Fruit Juices 

You can have foods fortified with calcium and vitamin D to make up the difference if your body cannot tolerate dairy.

Orange juice is good paired with pancakes but doesn't naturally contain much calcium. Nevertheless, it might be a fantastic approach to improve your consumption.

Producers frequently offer calcium-fortified versions. You can look it up on the packaging. Fortified orange juice contains about the same calcium that helps build bones as dairy milk.

Furthermore, research suggests that fortified foods are frequently beneficial in meeting calcium and vitamin D recommendations. 

6. Fatty Fish

Vitamin D is a fat-soluble vitamin that's good for bones. It aids the gut's absorption of calcium explicitly, among other things. Unfortunately, insufficient exposure to sunlight is a significant factor in the roughly 50% of the global population that lacks this critical nutrient.

Moreover, a little sun exposure might stimulate the synthesis of vitamin D. Still, you might need more depending on your skin type and where you live. In this case, we should look for foods high in vitamin D. The recommended daily dietary allowance for people to aim for should be 20 mcg of vitamin D.

Vitamin D can be found in fatty fish like the following:

• Tuna
• Salmon
• Rainbow trout

Also, the U.S. Department of Agricultural (USDA) recommends a small, 3.25-oz can of salmon is an excellent source of vitamin D, as is an ounce of fresh smoked tuna.

Consult Your Doctor for Further Suggestions!

Should you want to know more about maintaining your bones strong and what special diet you should follow, AllMed Medical Center is the place to go. Our medical clinic can also assist you in evaluating your bones and preventing further damage.

Please make an appointment by calling our hotline today. You can contact us at 1-8333-255-6332. You can also use this link to choose your preferred location.