Foods Rich in Calcium
One food that helps keep your bones strong is dairy.Milk, cheese, yogurt, and most other dairy products are a great source of calcium.Adding extra calcium to your diet is also easy. You can add a scoop of kefir to your morning yogurt, or add it to your protein shake.Some calcium is present in these foods already, but not nearly enough to meet the recommended calcium intake for most people.A simple way to add calcium to your diet is by adding calcium-fortified or calcium-rich foods to your diet. Some examples are:5 gm of calcium added to a 150 gm cup of yogurt,a small glass of soy milk with a pinch of calcium-fortified molasses and calcium-fortified snacks to your diet is also an easy way to support your bones.Calcium is also found in green leafy vegetables, certain leafy green salads.
Foods Rich in Magnesium
Magnesium is the fourth most abundant mineral in the human body. It is involved in many functions in the body, including the regulation of blood pressure, heart rate, muscle contraction, and energy metabolism.Magnesium plays an important role in bone health as well. In fact, your bones must absorb as much as 60% of your daily dietary needs.Some of the best foods with the highest levels of magnesium include:spinach,onion, tomatoes,pork chops,braised short ribs,brown rice,nuts or canned salmonSalmon is one of the best sources of protein for bone health because it contains low levels of saturated fat and a high amount of omega-3 fatty acids.Folate is an important component of vitamin B6, which helps you absorb magnesium, and calcium. Chicken, turkey, spinach, almonds, and cashews, are especially high in magnesium.
Foods Rich in Vitamin D
Proper calcium intake is important for bone health, but too much calcium can weaken bones.To combat that problem, vitamin D plays an important role in calcium metabolism.Vitamin D helps the body absorb calcium, and as the most common nutrient to meet your vitamin D needs, it’s a great way to build strong bones.
Foods Rich in Protein
Bone-strengthening foods should also supply adequate amounts of protein.Most people are not getting enough protein.In particular, poultry, eggs, fish and legumes such as lentils, chickpeas and beans are great sources of protein.Grain products, such as oats, barley and wheat berries, also contain the necessary amino acids needed to help maintain bone health.If you eat enough protein, you can support your bones, but it’s not necessary for everyone.You can take in too much protein, however, especially if it comes in the form of red meat or processed meat. Eating too much protein is another thing to watch out for,organ meats like liver and kidneys can contain heavy metals like mercury and lead. In fact, kidney disease is the number one cause of kidney failure.The solution is to choose organic, non-red meats. Legumes, nuts, and whole grains are also good sources of protein, and can easily make up for a small loss of meat.
Fats for Healthy Bones
Fat, however, plays a major role in bone health. Your body needs fats to create bone-building collagen.
Foods Rich in Boron
Boron is a mineral important for a healthy diet, as it helps to prevent bone loss.You can get it from a wide range of foods, including green vegetables, spinach, broccoli, peas, soy products, and milk.It can help your body absorb calcium and phosphorus, and therefore prevent osteoporosis.
Drinking milk and eating dairy products may help your bones as well, as well as foods like almonds, bananas, figs, kale, spinach, wheatgrass, raspberries, sweet potatoes, sesame seeds, and sunflower seeds.
It’s found in animal products, including fish, meat, cheese, eggs, and soy, and in egg yolks. Because of its role in metabolism and as an antioxidant, vitamin K is also found in fortified foods, such as cereals and legumes.