As we grow older, our bones start to lose their density and become weaker. Weak bones are more susceptible to fractures and osteoporosis. And if you are anything like us, you would like to keep your bones healthy and strong for as long as possible. Invest in your bones today to reap the benefits in the years to come. In this post, we are going to cover the top 5 foods for strong bones and joints that are backed by science.
We are all aware of the fact that eating a well-balanced diet is the single most important thing for maintaining a healthy body and mind. But do you know the exact dosage of important nutrients that a healthy individual needs to consume? Well if you didn’t, here you go:
Essential Bone-Building Nutrients And Their Range
Vitamin D: At least 800 IU
Vitamin C: 500-3000 mg
Vitamin A: Maximum 5000 IU
Vitamin B12: Maximum 1000 mcg
Calcium: 1800-1200 mg
Zinc: 12-30 mg
Potassium: 4000-6000 mg
Magnesium: 400-800 mg
Folic avoid: 400-1000 mcg
Foods That Help You In Building Strong Bones
The internet is filled with ridiculous diets and “magical” pills that claim to make you healthy in a week. Once you are done trying everything under the sun, you will realise that there is nothing better than eating fresh whole foods. Here are some of our favourite foods for building stronger bones:
Green Vegetables
Whether you hate the leafy vegetables or love them, it cannot change the fact that they offer a healthy dose of numerous vitamins and minerals. Skipping on green vegetables can not only impact your digestive system but also your bones.
Some of the best leafy vegetables for strong bones are kale, spinach and collard greens. They are rich in vitamins A, C and K along with minerals like calcium, magnesium and manganese. Add them to your soups, salads or smoothies to make sure you are getting your daily dose of essential nutrients.
Nuts And Seeds
If you are looking for a healthy snack that does not only taste good but also helps in building stronger bones, look no further than nuts and seeds. Almonds, pistachios, peanuts, pumpkin seeds and sunflower seeds should be a part of your diet if you want to improve your bone health.
These little powerhouse foods contain high levels of calcium, magnesium and phosphorus which are three of the most important minerals for bone health. So, the next time you are looking for a snack, reach for a handful of nuts or seeds instead of unhealthy junk food.
Organic Dairy Products
Dairy products have always been associated with strong bones and there is a reason behind it. They are one of the best sources of calcium which is an essential mineral for maintaining healthy bones and joints.
But beware, not all dairy products are created equal. If you want to get the most out of them, make sure to choose organic dairy products that are free from hormones and antibiotics. Some of our favourites include organic milk, cheese and yogurt.
Fatty Fish
Fish is a great source of protein, omega-3 fatty acids, vitamin D and various bone boosting nutrients. These micronutrients and vitamins play a pivotal role in maintaining bone health and density. It is the reason why fish oil and krill oil supplements are so popular among health conscious people and fitness enthusiasts.
The omega 3 fatty acids present in fish are good for your brain and heart as well. As our bodies are unable to produce omega 3 fatty acids on its own, we need to eat food that packs a powerful punch of the omega 3 fatty acids.
Fresh Fruits
Fresh fruits are a rich source of magnesium, potassium, vitamin K and calcium. Consuming fresh fruits and basking in the sun for a few minutes can do wonders for your bone health and skin. In addition to the micronutrients, eating one and half cups of fruit also maintains the pH levels in your stomach. Here are some fruits that you can consider adding to your diet:
- Bananas
- Blackberries
- Figs
- Grapefruit
- Guava
- Raspberries
- Strawberries
- Watermelon
All these fruits also pack a powerful punch of vitamin K, which our bodies use in the bone-building process. Apart from vitamin K, these fruits also contain calcium - an essential nutrient that helps in strengthening bone density and improving joint health.
However, if for some reason, you cannot add these foods to your diet, you should consider supplementing with Collagen, Calcium, Glucosamine