Well, first of all, you need to keep in mind the two major nutrients for building healthy bones – vitamin D and calcium. While calcium strengthens your teeth structure and bones, vitamin D helps in better absorption of calcium and improves bone growth. Although, these nutrients are essential early in life, they also come in helpful as you age. In future, if you develop osteoporosis, a condition where a person is diagnosed with brittle bones, Vitamin D slows down the disease and also prevents fractures. So, to help you out, I’ve listed out some types of food you need to go for healthy bones.
Get your share of lean protein – but not too much.
Proteins stimulate the production of collagen fibers which are essential in providing a framework for bones. Hence, sufficient amount of protein is needed for bone health. Every day, men should consume about 5½ ounces of lean protein (fish, skinless poultry, beans, seed and nuts) and women should eat about 5 ounces of them. And, you should avoid consuming butter, red meat and cream as saturated fats most likely thin your bones.
Focus on fruits and vary your veggies
Many studies have proven that people who intake large quantities of vegetables and fruits have good bone health. So, it is important that you eat at least two cups of vegetables and one and a half cup of fruits every day. Don’t just choose veggies that satisfy your taste buds. But instead, you need to go for those which satisfy your bones.
Eat calcium-rich foods
When your diet doesn’t include the necessary amount of calcium for your body’s needs, calcium will surely be withdrawn from your bones. Many studies show that the main cause for bone loss, low bone density and broken bones is the low intake of calcium. You need to regularly consume non fat dairy products like yogurt or milk, canned sardines, broccoli and dark green leafy vegetables which are all rich in calcium. As I mentioned above, Vitamin D helps your body to absorb calcium. Hence you also need to intake food which is rich in Vitamin D such as milk and orange juice.
Get your vitamins and minerals
Many fruits and vegetables include nutrients which are helpful for bones. In addition to calcium, there are other nutrients which are important for healthy bones. Some of the major nutrients are magnesium (potatoes, beet greens and spinach), potassium (raisins, oranges, papaya and bananas), Vitamin C (green pepper, red pepper, grapefruits, strawberries, pineapples and Brussels sprouts) and Vitamin K (some dark green leafy vegetables like collard greens, mustard greens, kale, spinach and turnip greens) are all very essential nutrients that you need to consume for healthy bones.
Kick the salt habit
A study has shown that sodium is bad for bones. So, you need to reduce your intake of sodium. You have to eat lesser meals at restaurants and while cooking at home, you need to add less salt. Avoid consuming foods that have high sodium like smoked meat. And, lastly, you need to limit the intake of frozen meals and canned vegetables.
Alia enjoys writing about Pain Management, health, making money, and other finance related issues. These days she is busy to write an article on Lazar Angelov Diet & Training.