Top 8 Foods for Healthy Bones

According to the National Institutes of Health (NIH), bone health is responsible for protecting sensitive internal organs and maintaining the level of calcium in the body. It is found that after the age of 40, the human body slows down the process of replacing bones as it starts to lose muscle.

Hence, most people at this age start to develop bone diseases like osteoporosis. To combat the occurrence of these ailments, adding foods for healthy bones to your diet is pivotal.

A diet low in calcium and phosphorus or lower body mass index can slow down the regeneration process, causing bone loss. Moreover, long hours of inactivity and certain medications can also lead to disorders related to bone. For this reason, it is essential to know the ideal diet for strong bones, which are:

1. Dairy Products

Following a diary-filled diet including milk, cheese and yoghurt will provide the necessary calcium percentage that a body requires. In addition to this, consuming a bowl of yoghurt or two glasses of milk makes up the Vitamin – D requirement as well. With calcium, a sufficient amount of vitamin D is important for an adult, which can be gained by adding good quality cheese to the diet.

Dairy products made from cow milk contain approximately 200 to 300 mg of calcium, whereas one cup of whole cow milk (244 g) contains 300 mg of calcium. Being an excellent source of protein, calcium, and other valuable nutrients, including the right number of dairy items, is undoubtedly one of the best foods to make bones strong.

2. Spinach

Spinach is loaded with a rich amount of protein, calcium and essential vitamins. Apart from imparting goodness to strengthen bones, spinach serves a plethora of health benefits to the human body. Some significant benefits of spinach are that it lowers the risk of iron deficiency diseases and improves eye health.

The nutritious values of one cup of spinach include approximately 29.7 mg of calcium, 24 mg of magnesium and 167 mg of potassium. In addition to this, the presence of Vitamin K, phosphorus and iron makes it a great addition to the meals.

3. Ragi

Ragi is a powerhouse of calcium and amino acids. Moreover, the dietary fibre content present in ragi helps in weight management and eases eating disorder issues. For individuals looking for gluten-free and vegan sources of calcium, ragi chapatis or ragi and dates balls can be an exemplary breakfast or snack option.

This kind of English millet can be a great part of the diet as 100 mg of ragi contains almost 137 mg of magnesium, 13 g of protein, and 344 mg of calcium. The high calcium content and richness of natural antidepressant in ragi makes it ideal for preventing bone disorder and curing anxiety and insomnia.

4. Sweet Potatoes

Among the promising foods for healthy bones, people from all cultures have their own unique recipes with sweet potatoes as their main ingredient. This vegetable is loaded with the goodness of antioxidants, calcium and other nutrients. Additionally, sweet potatoes help reduce the chances of cancer, provide stability in blood pressure levels, and improve gut health.

The nutritional factors of 124 g of mashed sweet potatoes contain almost 50.8 mg calcium, 19.8 mg magnesium, 50.8 mg phosphorus and 259 mg potassium. There are several scrumptious recipes of sweet potatoes available in all cuisine that perfectly fits into the daily diet.

5. Collard Greens

Collard green is filled with the beneficial effect of vitamin K. This helps the body in the absorption of calcium, making it one of the best foods for strengthening bones. In addition, it contributes to maintaining and restoring bones' fundamental structure, which lowers the occurrence of osteoporosis in elderly individuals.

The calcium content in a cup of cooked collard greens is approximately 268 mg. Furthermore, it contains around 222 mg of potassium, 40 mg of phosphorus, 34.6 mg of vitamin C, and other essential nutrients.

6. Broccoli

All three varieties of broccoli – calabrese, sprouting and purple are loaded with nutrients which include a large amount of Vitamin K and calcium. Further, vitamin K and calcium  are beneficial for bone regeneration and bone structures. Apart from this, broccoli contributes to reducing the growth rate of cancerous cells and lowers bad cholesterol levels.

Being one of the power foods for bone health, around 90 grams of raw broccoli contains 2.3 grams of fibre, 3 grams of protein and a high amount of vitamin C.

7. Soya Food Items

Soybeans are a staple mostly in Asian cuisine for people who prefer vegetarian or vegan food. Being a calcium-filled food item, the astounding properties of soybeans reduces the chances of coronary heart disease and cardiovascular ailments. Soybean acts as a great substitute for animal protein as it also contributes towards amplifying bone strength.

Around one cup of cooked soybean provides almost 88 mg of calcium along with 18 g of protein. The healthy revolutionary effects and excellent taste of soybean make it go well with daily diet.

8. Nuts

Different types of nuts and dry fruits serve as excellent sources of calcium and vitamin K and D. Nuts like walnut and almonds are outstanding for offering bone strength and regeneration. The nutritional value of around 100 grams of mixed nuts contains approximately 117 mg of calcium, omega 3 fatty acids and healthy fats in favourable portions.

As old bones are broken down, a complete diet with calcium, phosphorus, and other nutrients is necessary for physical strength. This eventually heals and helps in bone regrowth or regeneration. Studies show that an average adult must intake 1000 mg of calcium per day to keep bone diseases at bay.

It is pivotal to take care of the bone from an early age as it can reduce the risk of damaging bone mass. Younger people are less likely to get osteoporosis or arthritis due to the ability to regenerate bones. At a time, one should add calcium, potassium and vitamin A-enriched foods to their diet for healthy bones.

This would comparatively slow the rate of decreasing bone mass and will offer moderate strength. Hence, consuming proper nutrients will not only keep bones healthy but offer other valuable health benefits too.

• Not including necessary nutrients like calcium, vitamins, and other minerals.
• People who have low weight and body mass tend to develop bone disorders.
• Long inactive hours or sitting in one position can lead to osteoporosis.
• Unhealthy lifestyles and regular drinking/smoking may instigate numerous bone problems.

Sometimes the occurrence of osteoporosis can be genetic and requires prior attention. To keep this at bay, one can educate themselves about the family history and take necessary supplements and foods for healthy bones in the long run. Hence, including a mindful diet in the lifestyle and exercising regularly can add great value and health in life.