Have you ever experienced a sharp pain in your bones, lower back or maybe a change in posture??
Well, if you experience these things quite often, then there are chances that your bones are weak.
Many people, especially the elderly, go through chronic pain in their bones and joints for various causes. As you get older, your bone health deteriorates; however, a balanced diet may help you avoid problems such as osteoporosis and other bone-related or muscle-and-joint disorders.
What is osteoporosis?
Osteoporosis is a health condition in which the bones gradually become thin and weak. This disease develops susceptibility to bone fracture, even from minor accidents and falls. Check out some osteoporosis symptoms.
Best Foods for Osteoporosis
Calcium, vitamin C and Vitamin D are integral to preventing osteoporosis. Eating foods rich in those vitamins and nutrients will promote bone health and reduce your risk for many other conditions as you age. The following are a few of the best foods for bone health.
1.Dairy: An Excellent Source of Bone-Building Calcium
Calcium aids in the maintenance of bone and tooth strength.
This mineral also aids in the proper functioning of the nerves, heart, and blood clotting. There are several reasons why dairy products such as milk, yoghurt, and cheese are frequently mentioned in discussions about bone health: They are high in calcium, which is the primary nutrient that contributes to bone strength and structure.
If you do not consume enough calcium, your body will obtain the calcium it requires from your bones. Your personal preference will determine whether you choose full-fat or low-fat dairy products. If you go the nonfat route, look for foods fortified with fat-soluble vitamins that are important for bone health, such as Vitamin A and Vitamin D. Try these Yogurt Based Healthy Snacks
2.Omega 3 Fatty Acids : Provides Vitamin D For strong Bones
Vitamin D, also known as the “sunshine” vitamin, is a fat-soluble vitamin that is essential for bone growth and remodelling.
This mineral is required for calcium to be easily absorbed by the intestine and to promote bone growth. Some sun exposure can stimulate vitamin D production, but depending on your skin type and location, you may not get enough.Omega 3 are well known for their anti-inflammatory effects. They’ve also been shown to help protect against bone loss during the ageing process.
Omega 3 fatty acids can be found in various ‘superseeds’ such as pumpkin seeds, sunflower seeds , flaxseeds and Fatty fish, such as salmon, tuna, rainbow trout. Eggs are another great source of vitamin D necessary for bones. The egg yolks in particular are packed with vitamin D and they are essential for calcium absorption and maintaining optimum bone health.
3.Leafy greens : For Supporting Bone Health & Skeleton
Vitamin K collaborates with calcium to aid in the formation of healthy bone and promotes bone health by modifying osteocalcin, a protein involved in bone formation.
Leafy green vegetables, also known as cruciferous vegetables, contain several nutrients that promote bone health, such as vitamin K and calcium.These nutrients play a role in bone health.
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, and broccoli are all examples of cruciferous vegetables. Vitamin K deficiency has been linked to osteoporosis and fractures. These fiber-rich leaves are also high in vitamin A and iron. Here is the healthy way to eat broccoli
4.Beans : A Powerhouse Plant Food of Bone-Friendly Nutrients
Beans serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus. They are also an excellent source of plant protein.
Protein accounts for approximately 50% of bone mass and aids in calcium absorption by the body. Plant foods, such as beans, can help you meet your calcium goals while also providing additional nutrients. Beans of all kinds, are high in bone-building nutrients such as magnesium, calcium, and phosphorus.
They are also an excellent source of fibre and plant protein, which helps to keep bones strong, so include beans and legumes in your diet for healthy bones. Beans are also high in compounds known as phytates. Phytates inhibit your body’s ability to absorb calcium, which is found in beans. You can lower the phytate level by a soaking method.
5.Nuts : Provides Magnesium and Phosphorus For Strengthening Bones
Nuts contain calcium, but they also contain magnesium and phosphorus, which are important nutrients for bone health.
Magnesium is essential for the conversion of vitamin D into the active form that promotes calcium absorption. While Phosphorus aids in the formation of tissues and bones during growth, accounting for approximately 85 percent of the phosphorus in your body.
There are many different types of nuts to choose from, such as walnuts, peanuts, and pecans, but almonds are always a safe bet.
When you need a protein-packed snack on the go, nut butters like peanut butter and almond butter are ideal. Here are Super Smart Ways to Cook with Peanut Butter that are full of health benefits with these Easy Peanut Butter Desserts Recipes.
6.Citrus fruits : Provides vitamin C To Prevent Bone Loss
Vitamin C aids in the prevention of inflammatory arthritis and the maintenance of healthy joints.
The key is to get just the right amount — neither too much nor too little. Citrus fruits, such as oranges, grapefruits, limes, strawberries, mangos, pineapples, and bell peppers, contain vitamin C, which has been shown to help prevent bone loss, increase bone mineral buildup, and calcium absorption.
Freshly squeezed orange juice contains calcium and vitamin D, both of which help to strengthen bones. If you can’t stand the sourness of citrus fruits, here is a refreshing way to drink them.
Most importantly, what we eat and the activities we engage in over time have an impact on bone health. So How do You make your bones and joints stronger? 😃