Improving bone health and providing a strong framework to the body, is vital for upholding good health and overall well-being. A healthy bone framework provides adequate protection to the delicate internal organs of the body, and it also anchors the muscles. Strong bones are basically a composite network, which comprises of collagen, proteins, phosphorous and calcium. Bone boosting super foods are nutrient dense foods, which have a synergetic effect on the body’s ability to maintain and grow bones naturally. Key nutrients like beta carotene, magnesium and even fiber are required to maintain bone health. Some vital foods which help to keep bones healthy and strong are discussed below.
Here Are 6 Important Super Foods for Healthy Bones:
Yoghurt is an extremely healthy food which helps to build strong bones. This dairy product is packed with vitamin D, calcium, B vitamins, potassium, riboflavin, phosphorous and proteins, which are vital for building strong bones. Just one hundred gram serving of fresh yoghurt provides a whopping 110 mg of calcium. Consuming one cup of plain yoghurt will help you to meet nearly twenty percent of your vitamin D requirements for the day. Regular intake of plain yoghurt is extremely beneficial for building spine and hip bone mineral density (BMD) levels. People who fall into the high risk category for bone degenerative diseases like osteoporosis are advised to consume at least two servings of pro-biotic yoghurt every day.
Potatoes contain extremely high amounts of the mineral potassium. In fact, consuming a single baked potato, with its skin on, can provide you with more than 1000mg of this essential mineral. Increasing the intake of potassium rich foods like potatoes can help to improve the absorption of calcium. Other key nutrients like vitamin B-6 and magnesium which are present in potatoes can also help to keep the bones healthy and strong. Furthermore, potatoes also contain appreciable amounts of vitamin C (19.7 mg per 100 g). Vitamin C is vital for normal bone development and also for maintaining bone matrix quality.
Edamame, an extremely popular soy based food product, can help to build strong bones. This Asian soybean is packed with nutrients like potassium, phosphorous, iron, vitamin E, calcium, magnesium and B-group of vitamins which are essential for maintaining healthy bones. Just consuming 100 gms of edamame will provide you with nearly 197 mg of calcium. The isoflavones present in this soy product also aid in maintaining adequate Bone Mineral Density or BMD levels while reducing the risk of osteoporosis. Post menopausal women who have a higher risk of suffering from bone fractures should include soy based products like edamame into their daily diet plan.
Don’t be deceived by the tiny size of the sesame seeds. The crunchy, tasty and nutty flavored sesame seeds have won several accolades for their nutritional content. The fabulous nutritional profile of sesame seeds can help to fight several bone degenerative diseases. This tiny seed is replete with bone healthy nutrients like calcium, manganese, iron, proteins and vitamin B6. Just one ounce of sesame seeds can help you to meet nearly 28 percent of your RDA (Recommended Dietary Allowance) of calcium.
Sesame seeds are also loaded with zinc. Nutritional research has revealed the fact that the mineral zinc is vital for improving Bone Mineral Density levels and bone health as a whole. Having just 28 grams of sesame seeds every day can significantly lower the risk of osteoporosis in older individuals.
Increase your intake of fatty fish like tuna, mackerel, salmon, sardines and herring to improve Bone Mineral Density levels and also to fight age related bone degenerative diseases like osteoporosis. Fatty fish is a veritable storehouse of Omega-3 fatty acids. Fatty fish contains high amounts of the DHA (docosahexeanoic acid), which are long chain omega-3 fats.
Nutritional studies have been able to positively establish the fact that higher blood omega-3 fat concentration can improve spine and hip bone density levels. Oily fish are also rich sources of Vitamin D – a vitamin which is essential for maintaining overall bone health. It is advisable to have fatty fish at least thrice a week to counter age related bone diseases.
Embrace collard greens into your daily diet plan to fight numerous bone degenerative diseases. Collard greens are edible, dark colored, loose leafed cultivars which belong to the Brassica family and they are grown all over the world. Collard greens are invaluable sources of calcium, magnesium B-vitamins, Vitamin C and Vitamin K. Just 100 grams of raw collard greens can provide a whopping 232 mg of calcium. In fact, eating a cup of collard green daily can help you to meet nearly 25 percent of your daily calcium requirement. Collard greens can help to develop, maintain and repair bones. So, make it a point to eat collard greens in the form of salads and also include them while preparing green smoothies.