When you want to build strong bones, there are 2 key nutrients you should focus on and add to your daily diet: vitamin D and calcium. Calcium aids your teeth and bones structure while vitamin D helps to improve calcium absorption and the growth of bones. These nutrients are very important in your whole life. However, they can also help when you age. If you are serious about getting stronger bones, you should keep reading on to learn the following 18 foods on how to get strong bones quickly!
18 Foods On How To Get Strong Bones:
There is a famous adage “you are what you eat.” – It is particularly relevant when reducing swelling and managing inflammation in your joints. While some kinds of food can worsen things, there are a lot of delicious anti-inflammatory foods that will reduce swollen joints, finger, and ankles pain, and even some symptoms of rheumatoid arthritis. If you get osteoporosis – a disease characterized by breaking bones and brittle, you should consume a lot of vitamin D and calcium to slow the disease and prevent bone break. That is the reason why today I give you 18 foods on how to get strong bones that you will never want to miss.
1. Calcium And Vitamin D:
The first thing on how to get strong bones that I want to remind you one more time is that you should consume more foods that contain calcium and vitamin D because they are the main components of your skeleton, and contribute a lot to the natural human bone growth. Thus, eating right for bone health basically comes down to 2 nutrients: vitamin D and calcium. Calcium is a mineral that is crucial to proper body function, and it is included in your bones. The body needs vitamin D to absorb calcium. If you do not get enough calcium in your daily meals, it will make your bones fragile and brittle.
Broccoli is one of the best foods in this planet.
Among all the non-dairy sources of calcium in the world, broccoli is one of the best. Broccoli is not only a bone-healthy food; it is also a great source of fiber, vitamin C, and nutrients that include cancer-fighting properties.
There is good news for people who love eating breakfast that eggs contain a great amount of vitamin D, so people should eat eggs to improve bone health. Vitamin D can be only found in the yolks of eggs, so if you tend to eat white omelets, you will need to consume vitamin D from elsewhere.
Tuna is a fatty fish that is full of healthful vitamin D. Tuna also contains a large amount of other beneficial nutrients, such as omega-3 fatty acids magnesium and potassium. And because it comes canned, it is simple to find, cheap to buy, and easy for you to add to your daily diet.
Cheese is made from milk while milk contains a lot of calcium. Thus, cheese is rich in calcium. With many kinds to choose from, mozzarella cheese is especially high in calcium. For a healthier option, you should try cheese which made from skim milk.
Another way to strengthen your bones and improve your overall health is that you should do yoga regularly. Thus, I recommend you to learn a special yoga lession to get exact yoga postures to perform.
While we are talking about fish, you cannot go wrong with catfish. It is maybe the least expensive species of fish and also one of the richest fish that is rich in vitamin D.
Vitamin D is rarely found in nature. However, fatty fish like salmon are probably the best source out there. Just one serving of salmon will provide people with all the vitamin D they may need throughout a day. Canned salmon contains the softer (edible) bones of the fish, meaning that it is loaded with calcium.
8. Orange Juice:
Orange juice is another breakfast item that is often fortified with calcium and vitamin D.
In fact, a glass of fresh-squeezed orange juice does not have vitamin D or calcium. However, it is often fortified to include these 2 nutrients. You should try Tropicana’s calcium and Vitamin D to get a boost of these nutrients.
In addition, many studies have indicated that the ascorbic acid in orange juice can help with calcium absorption. Thus, you will be more likely to get the advantages of this fortified drink.
Besides, if you want to learn more about making other healthy juice, you should check out healthy juice recipes to get more knowledge.
9. Dark, Leafy Greens:
Dark, leafy greens, such as collard greens, watercress, arugula, and kale are maybe the best non-dairy calcium sources. Although spinach is usually included in this group, it includes a lot of oxalic acid that makes our body unable to absorb its own calcium.
10. Collard Greens:
Similar to spinach, collard greens are a leafy green that is often enjoyed because it is loaded by calcium. Just a cup of cooked collards includes more than 25% of your calcium daily demand. In addition, you can easily sneak collard greens into your favorite foods.
If you do not like eating dairy products, you should opt for spinach as a new favorite way to consume more calcium. Just a cup of cooked spinach includes almost 25% of your daily plus vitamin A, iron, fiber, and calcium.
In fact, just one cup of milk contains about 30 % of the calcium your body may need every day. On top of that, the milk that you can buy in stores is fortified with vitamin D typically, making it a double-whammy for your bone health.
Also, you should focus on curing the pains that result from the bone problems, such as how to lose the back pain quickly.
You should add beans to your supper right tonight, especially kidney, black, white, and pinto beans. By that way, you will get a great boost of calcium and magnesium.
14. Tap Water:
Fluoride is famous for the role it plays in cavities prevention. It is also the main component of your bones, and fluoride contributes to the density of human bones as well. Many people tend to add this mineral to drinking water for improving dental health.
Therefore, if you just drink bottled water, you will not consume enough fluoride to protect your bones or teeth. Instead, you should drink more tap water because this water will provide you a lot of fluoride that your body and bone mass need.
15. Fortified Cereal:
Certain cereals, such as walnuts, black currants, total whole-grain products, and Wheaties, provide up to 25% of your daily demand of vitamin D. When you do not have time to get out in the sun or cook salmon, you can opt for cereals as a yummy and quick way to consume more vitamin D.
Bones are not brittle and hard. They are living organs with fluids and live cells. Every day, bone cells build up and break down. That is the way how bones remain strong and heal after being broken.
According to a 2007 Nutrition Journal study, walnuts are rich in alpha linolenic acid – a kind of omega-3 fatty acids that can help to keep bone formation constant as well as reduce the rate of bone breakdown. Besides, Brazil nuts are also an excellent source of magnesium. As a result, you should grab a small dose of nuts for a snack or sprinkle 2 tablespoons of them into your daily oatmeal. You should also keep in mind that this natural ingredient is high in calorie and rich in fat, so you should limit your daily serving to just 1 ounce, equivalent to about a quarter cup.
There are many other foods that contain alpha linolenic acid you can also count on, such as canola oil, soybean oil, soybeans, walnut oil, ground flaxseeds, and flaxseed oil.
You should know that knee and ankle pains are also the two stubborn conditions related to the bone system. Thus, to recover bones when getting one out of these pains, you should learn tips to get rid of knee pain and sprained ankle treatment.
Sardine is a tiny fish that we can often find in cans. This fish have extremely high levels of both calcium and vitamin D. Although they look a little bit “freak” and “ugly”, they have a savory taste that is tasty to serve in salads and pastas.
The last food that I introduce to guide you on how to get strong bones is seeds.
Seeds provide a large amount of calcium and bone-building minerals.
In fact, human skeleton is largely made of calcium, but other minerals also play an important role in the human bone growth. In reality, 50% of the body’s magnesium resides in bones. A recent research shows that if we get low levels of this substance, you will have to suffer from calcium loss and fragile bones.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Besides, to get healthy bones, you should also learn treatments for some bone related diseases, such as natural tips on how to treat rheumatoid arthritis.
All of the above foods on how to get strong bones are what I have used to improve my bone system effectively, and now, I am glad to share my very own experiences with anyone who desires to get stronger bones within a short time.
If you feel the foods on how to get strong bones I offer in this article are really useful for your current expectation, just feel free to leave all your comments/ feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.