A good and healthy diet is crucial for building strong bones from early age to older age. It keeps your life balanced.
Your body needs nutritious food to grow better. A good diet keeps you away from different diseases. Your body needs calcium for stronger bones and vitamin D to take in calcium.
If you don’t eat proper food or do not have calcium or other nutrients in your body, it can cause weaker bones and other illnesses like osteoporosis and rickets.
It would be best if you eat a healthy diet that keeps your body balanced and away from nutrients deficiency.
So try to eat a healthy diet as it keeps you away from weaker bones and the risk of various factors.
I will tell you about the foods you should eat to keep your bones strong and fit.
1. Increase Intake Of Vegetables
Vegetables are very effective for bones. They contain a tremendous amount of vitamin C that protects your bones from damage and makes bones stronger.
It consists of many useful minerals like calcium that treat brittle bones, which means that osteoporosis and lack of bone mass mean osteopenia, which plays a great role in calculating bone density.
Vegetables are healthy for women’s health. Mostly aged women should eat a lot of vegetables to keep their bones stronger, and it also helps bodybuilders keep their bones more robust.
Children and adults of growing age should eat vegetables because they have a higher risk of injury. The body needs proper nutrition to grow, which is easily found in vegetables.
2. Eat More Protein
It is vital to eat a proper amount of protein to keep bones strong. Bones made up of 50% protein.
Researches show that a lower amount of protein can cause calcium deficiency and can cause weaker bones.
Studies also show that people who take 100 grams of protein per day eat a properly balanced diet and overcome calcium.
Researches show that aged women should eat high protein food to keeping good bone density. For Post-menopausal women, a high protein diet is very significant because high protein food helps them have a lesser risk of fracture and keeps their bones strong.
The proper protein diet also helps in weight loss and keeps your bones strong.
3. Eat Enough Calcium
Calcium is most important for the well-being of bones.
It is necessary to take proper calcium in your diet as it is the most crucial mineral for bone. It would be best if you took it daily in your diet to keep your bones capable and fit. So take more amount of calcium by eating high calcium foods that help to overcome the deficiency.
Rich calcium foods are as follows:
- Fish like sardines or pilchards
- Dairy products like milk, yogurt, milk, etc
- Soya beans
- Leafy vegetables like okra, broccoli, and cabbage
These are foods that can increase calcium in your body and keep your bones active and long-lasting.
4. Increase The Intake Of Vitamin D And Vitamin K
Vitamin D and vitamin K are very important nutrients for capable bones.
Vitamins play a great role in healthy bones. Vitamins help in absorbing calcium.
Deficiency of vitamins can cause osteopenia, osteoporosis, and other bone problems.
Studies have found that young and kids should eat vitamins D to protect themselves from low levels of calcium in the body because they are growing and have a greater risk of problems.
Some rich Vitamin D
- Fatty fish like mackerel, salmon, and sardines
- Spreads that consist of fats
- Powdered milk
A person should take 2000 IU of vitamin D to maintain vitamins level in the body.
Studies have also shown that vitamin K intake aids in managing bone density in post-menopausal women and kids.
Studies show that women 50 to 65 should eat enough vitamin K to protect themselves from low bone density.
The intake of a greater amount of vitamin D and K can aid you to keep your bones more vigorous.
5. Intake High Zinc And Magnesium
Minerals are a significant part of nutrients; calcium is vital zinc and Magnesium are also beneficial.
Magnesium plays a great role in changing vitamin D, which absorbs calcium.
Studies have shown that women who take 400 mg of Magnesium have good bone density compare to other women.
Zinc and Magnesium are found in a minimal amount in some foods, but they are very effective for bones. Zinc is beneficial for building bones and prevents bones from damage.
Studies have found that intake of zinc can help kids and adults to manage their bone density.
Enrich zinc foods are spinach, oysters, red meat, pumpkin seeds, nuts, beans, whole grain, and milk.
6. Eat Richer Omega 3 Fats
Omega 3 fatty acids are famous for their anti-inflammatory properties.
These fatty acids are great for stronger bones and aid in managing your bone density. Omega 3 fatty acids are great for building fresh bones and protect from weaken bones.
Some best foods for protecting your bones are:
Salmon contains omega 3 fatty acids and vitamins C, which are both important for bone health.
Milk consist of calcium that is most important for bones.
Eggs consist of a more incredible amount of vitamin D that tends to make them stronger.
Various cereals like walnuts, Wheaties, and many others contain vitamin D. They are tasty as well as healthy.
Fatty fish are great for increasing vitamin D.
Oranges consist of vitamin D and calcium and help in stronger bones and keeps your bones away from damages.
Other foods are:
- Green vegetables
Closing Few Words
Bones are very vital parts of our body.
Don’t take bones health in air. It is vital because as your age increases, you have broken and unstable joints appear, and your bones become weaker. So taking care of your bones from childhood is very vital.
Eat a healthy and balanced diet can help you in bone building and protect you from other bone illnesses. Additionally, some weight-bearing exercises also help in strengthening bones.
If you want a complete plan to reverse osteoporosis and make your bones stronger, then you need to read my Bone Density Solution review. You will surely find it helpful!
So begin your journey from today and keep your bones healthy.