Bones form support and integral skeletal system in the body. Hence, it is very important to keep them healthy and strong. Healthy bones prevent early aging and diseases like osteoporosis and rickets. Proper exercises and nutritious diet play a key role in maintaining and forming healthy bones.
Best Foods for Healthy Bones
When we talk about building healthy bones, the main nutrients we need to consider is Vitamin D and Calcium. Calcium is an important mineral that keeps the bones strong and ensures smooth functioning of the body whereas Vitamin D helps in absorption of calcium in the body. Hence, the combination of these two nutrients plays a key role in developing healthy bones.
Listed below are the top 5 best foods for healthy bones
1} Milk
Milk is undoubtedly the best food for healthy bones. It is a rich source of Vitamin D and calcium. About 8 ounces of milk gives you nearly 30% of the required dose of calcium. Milk is also fortified with Vitamin D that enables easier absorption of calcium in the body. This is the main reason children are advised to drink milk.
2} Dark and Leafy Green Vegetables
Most of us know that green leafy vegetables are loaded with essential vitamins and minerals. But did you know that it is also a rich source of Vitamin D and calcium? Some of the green leafy vegetables that are rich sources of calcium and vitamin D are arugula, spinach, and kale. Regular consumption of these is recommended for strong and healthy bones.
3} Eggs
For the egg lovers, here is some good news for you. Eggs are considered to be one of the most power-packed foods to maintain strong and healthy bones. The yolk of the egg is a rich source of Vitamin D and the egg white is a good source of calcium. An egg added to your diet daily goes a long way in developing and building healthy bones.
4} Yoghurt
Yogurt is not just a healthy probiotic but also an excellent food for your bones. Due to the preparation process, yogurt has more calcium than milk. Yogurt is a more delicious and healthy way to grow strong bones.
5} Salmon
Salmon is a fish known to have plenty of heart-friendly omega-3 fatty acids, but about 3 ounces of salmon meet nearly 100% of your daily Vitamin D requirements.
Sources of Calcium
Some of the other sources of calcium include
- Soya beans
- Fish such as sardines, and tuna
- Tofu
- Vegetables such as broccoli and cabbage
- Nuts
Sources of Vitamin D
Some good sources of Vitamin D include
- Eggs
- Fortified dairy products
- Oily fish like mackerels and salmon
- Fortified cereal
- Fortified milk
Poor bone health can cause major joint related diseases like rickets and osteoporosis. Apart from exercise, a healthy and balanced diet is the only key to maintain strong and healthy bones. Include these foods in your regular diet and have healthy strong bones for many years to come. Do not let your bones age as you age.
