Maintaining healthy bones is vital to avoid bone conditions like rickets and osteoporosis. In order to prevent these diseases, It is important to know how to improve bone health. While it is widely known that calcium and vitamin D are required to have good bone health, vitamin C, magnesium, potassium and other nutrients are also good for bones. Improving your bone health can be easy if you incorporate these foods into your diet.
Almonds are a wonderful source of magnesium and calcium. Walnuts provide omega-3 fats, which help strengthen bones. Pistachios is another bone health food that provides magnesium, potassium and vitamin B6. Research shows potassium helps support bone density.
2. Green Vegetables
Green vegetables are known for being rich in nutrients and vitamins and this is no exception to promoting bone health. Broccoli, cabbage, collard greens and okra give a large amount of calcium.
3. Dairy Products
Milk, cheese, yogurt and other dairy products can help provide the recommended daily intake calcium necessary for improving bone strength.
Potatoes are a good source of magnesium which can help balance vitamin D, an important vitamin for healthy bones.
5. Citrus Fruits
Oranges and grapefruits are one of the best ways to absorb vitamin C. In regards to bone health, vitamin C plays the important role of preventing bone loss.
Tuna, sardines, salmon and other types of fatty fish are good sources of vitamin D. Vitamin D is important for calcium absorption which leads to strong bones.
7. Bone Broth
Bone broth strengthens bones as it provides various vitamins and minerals including vitamin A, protein, magnesium, vitamin C, phosphorus, vitamin D, potassium, zinc, manganese, calcium, copper, boron, iron, vitamin K, and the B vitamins. All of these are necessary for maintaining healthy bones. There are many other health benefits of bone broth as well.
Tofu is known to help strengthen bones and prevent bone disease in women after menopause. Not only is tofu is a vegan-friendly option, it offers 400 milligrams of calcium in half a cup size.
Eggs are a great source of vitamin D. Eggs also contain vitamin B and sulfur. Sulfur helps create collagen, which is what bones are primarily made up of. Collagen helps bones be flexible. This ultimately helps prevent bones from breaking.
10. Anything made with Fortified Flour
Fortified flour has added vitamins and nutrients to improve health. While it has a plethora of good vitamins, the most important one for bone health is vitamin D.
Healthy bones rely on a balanced diet with various vitamins and nutrients. While vitamin D and calcium are definitely important, other nutrients are needed to help support strong bones. We hope these foods will help you maintain healthy bones and ward off bone disease!