Top 10 Super Foods for Strong Bones

A healthy set of bones provides structure to the body and at the same time it gives protection to the internal organs and anchors the muscles. At the same time, strong bones are required for good posture, balance and strength. To enjoy strong bones, certain key nutrients are required such as calcium, phosphorus, vitamins, beta-carotene, fiber, magnesium, proteins and minerals. There are many healthy foods that promote healthy and strong bones and reduce the chance of achy joints, inflammation, arthritis and so on.

So, if you wish to have strong bones throughout your lifetime, then it is very essential to keep a close eye on your diet plan. When you eat the right type of foods, you can definitely enjoy better bone mass and bone density at any age.

Here are top 10 super foods for Strong Bones.

1. Salmon

Salmon is a kind of fatty fish that contains a wide range of bone-boosting nutrients such as calcium, protein, vitamin D and omega-3 fatty acids. Both vitamin D and omega-3 fatty acids help to increase the absorption of calcium in the body. Regular consumption of salmon helps to improve bone density and bone accumulation. At the same time salmon is also good for the heart. Salmon can be grilled, poached or baked and you can easily incorporate it into a wide variety of healthy dishes.

2. Milk

Calcium is the most essential element for strong bones and the best source of calcium is undoubtedly milk. Along with calcium, milk also contain useful nutrients such as potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12. All these nutrients are important for healthy bones. An adult person must consume two glasses of milk daily. When it comes to children and teenager they must consume more milk. Depending upon your preference level, you can choose skim, low-fat, or whole milk. Those who do not like the taste of milk can have it by blending it into a smoothie or sauce.

3. Cheese

Cheese is loaded with good amount of calcium, along with Vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are necessary to enjoy strong bones. Also as cheese is low in lactose, those who are lactose intolerant can also have it. When it comes to cheese there are different varieties available in the market such as cheddar, Swiss, mozzarella, goat cheese, Parmesan and cottage cheese. Regular consumption of small amount of cheese will give your body a healthy set of bones.

4. Yogurt

Yogurt contains a good amount of calcium and experts say that one cup of yogurt daily is enough to fulfill the calcium requirement of the body. In addition to calcium, yogurt also contains a good amount of Vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. If you wish to have strong bones, avoid eating Greek yogurt varieties as they are high in protein content and generally do not contain adequate levels of vitamin D and often have less calcium as compared to traditional yogurts. Those who are health conscious can choose fat-free plain yogurt.

5. Sesame Seeds

For healthy bone structure, you must also regularly eat sesame seeds which are available throughout the year. Sesame seeds have a nutty flavor and contain various nutrients such as calcium, magnesium, phosphorus and vitamin K and vitamin D. You must daily consume at least one forth cup of these crunchy seeds, in roasted or dried form. You can also sprinkle some sesame seeds on cooked vegetables, toss them into your favorite salad, and add them to stir-fry vegetables. If you do not like the taste of sesame seeds then you can also try sesame butter. Along with sesame seeds you must also include flaxseeds in your diet plan.

6. Collard Greens

This leafy green vegetable contains a good amount of calcium along with magnesium, omega-3 fatty acids and Vitamin K. All these nutrients are essential to bone health. At the same time the anti-cancer, anti-diabetic, and anti-bacterial properties present in collard greens provide a variety of other health benefits also. One cup of cooked collard greens contains more than one forth of your daily calcium requirement. The best way to consume collard greens is to lightly steam them with fresh garlic and onions. You can also add this leafy green vegetable in salad and soup.

7. Spinach

Spinach is another easily available vegetable that is high in calcium content. Along with calcium, spinach also contains a good amount of fiber, iron, potassium, magnesium and vitamin A and vitamin C. Just one cup of cooked spinach can provide one fourth of your daily calcium needs. There are different ways to cook this dark green leafy vegetable as it can be grilled, boiled, frozen, canned or eaten raw depending upon how you like to eat it. It makes a good addition to salads, sandwiches and appetizers. Along with spinach, you must also try to eat Chinese cabbage, kale, broccoli and cauliflower to enjoy better bone health.

8. White Beans

White beans are also one of the best super foods for healthy bones. This legume contains a good amount of calcium, fat free protein, fiber and essential minerals like magnesium, phosphorus and potassium. All these nutrients are essential for bone health. Depending on the type of white beans you choose, one cup of cooked beans can provide a good amount of calcium that prompts healthy strong bones. You can include white beans in soups, salads, stews, bean spreads, casseroles, and baked vegetables. Along with white beans you must also try to eat pinto beans, navy beans and black beans.

9. Tofu

Tofu is a kind of soy food that contains a very good amount of calcium and plant-based chemicals called isoflavones that are important to promote healthy and strong bones. Half cup of tofu contains more than 800 milligrams of calcium. So, you must regularly eat tofu and other soy-containing foods to increase your calcium intake. Also tofu is a popular choice of people who are lactose intolerant, and do not prefer to consume dairy products, or who want something delicious, nutritious, and different. Whether you get it plain or get it cooked, tofu is a healthy choice for your bones.

10. Sardines

Another excellent source of calcium and Vitamin D is sardines. In fact, sardines contain good amount of calcium and vitamin D per serving as compared to milk and dairy products. Along with calcium, sardines also contain a good amount of omega-3 fatty acids, phosphorus and vitamin B12. As these little fish are perishable in nature, the most common way to enjoy sardines is from a can. The canned sardines can be added to pizza, salads or any mashed dish. In many places sardines are also available in fresh form and they can be easily added to salads, pastas and sauces.

To conclude, along with the above mentioned super foods for strong bones, it is also essential to consume less salt to enjoy the benefits of calcium, regularly expose your body to sunshine to give it the required dose of Vitamin D and to indulge in regular weight-bearing exercises to enjoy healthy bones and strong muscles.

For more information on how to maintain strong bones, check this useful video: