A healthy strong bones provides structure to the body and also protects the internal organs and anchors the muscles. As we becomes old, our bones become more brittle and muscles become weaker, but a nutritious diet now can help preserve bone and muscle strength. Healthy and strong support and maintain a healthy body weight, and help optimize blood clotting abilities if you get injured.
For strong bones, your body needs two key nutrients: calcium, magnesium, potassium, vitamins, beta-carotene, protein, and vitamin D. Calcium is the mineral that strengthens bones and teeth, and vitamin D helps the body absorb calcium while improving bone growth.
Healthy bones foods reduce the chance of achy joints, inflammation, arthritis and other bone-related health problems.
8 Foods to Strengthen Bones and Joints
Yogurt
Sunlight is the biggest source of Vitamin D, but certain foods, like yogurt, are fortified with vitamin D.
One cup of yogurt are sufficient to fulfil the daily calcium requirement. Fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.
Milk
Milk is the best source of calcium, Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium.
Sesame Seeds
Sesame seeds contain bone friendly nutrients , such as calcium, magnesium, phosphorus and vitamins K and D. Consume Sesame seeds 1/4 of these seeds daily or eat with salad.
Eggs
A breakfast without eggs really isn’t breakfast at all. And although you can cut calories by eating the whites only, the yolk is the source of everything that’s good for you in eggs, including calcium and protein.
Spinach
One cup of cooked spinach contains 25 % of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A.
Salmon
Salmon is an excellent source of lean protein, It strengthening both your bones as well as muscles.
Whole Grains
Adding whole grains in your diet, such as brown rice, whole wheat, barley, oats, rye, millet, cornmeal, amaranth, quinoa, teff, and buckwheat, are excellent sources of complex carbohydrates, fiber, and B vitamins, and they’re very satisfying to boot.
Cheese
Cheese is an excellent source of calcium for people who are lactose intolerant. It has calcium, along with vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are needed for strong bones.
Reference and sources:
http://www.indiatimes.com/health/healthyliving/healthy-foods-20-best-foods-for-strong-teeth-and-bones-236163.html
http://www.top10homeremedies.com/superfoods/10-super-foods-for-strong-bones.html
http://www.livestrong.com/article/1011456-5-surprising-foods-eat-strong-bones/
