Bones are the framework that makes up the entire human body. They support the body, allow movement, protect the internal organs, help produce healthy blood cells, and store minerals for our consumption. Through all of these functions, it is important that we take care of this system in order for it to be in top condition. Along with proper exercise, a healthy diet will definitely strengthen our bones.
Best foods to eat for healthier bones
As our bones help allow movement while supporting our entire body, strengthening them gives our overall health the best condition to function properly. Maximizing the bones’ potential can be accomplished through these food selections:
Bones rely heavily on calcium in order to remain strong and healthy, these then help them function properly and be on their best shape. Egg yolks carry with them a lot of Vitamin D which is essential in absorbing all the calcium our bodies get from other food sources. These enable the bones to maximize the nutrition gained as we eat.
For eggs, the recommended daily intake is about 2-3. For diabetic people, 1 is enough. As a popular food item, eggs can be prepared as:
– Omelet, Scrambled with a variety of Vegetables or Meat added
– Hard-boiled Eggs paired with Salad or by itself
– Used as main ingredient in noodles or pastries
This fish is known to have large amounts of Vitamin D. And as bones need calcium to grow and remain strong, the vitamin helps absorb the calcium gained from other food sources. It is notable, though, that canned salmon sometimes contain soft bones of the fish, which can be a good source of calcium as well.
As it is a healthy food choice, it must be consumed moderately. Generally, 90 grams of salmon is enough for the recommended daily intake for Vitamin D. But for its nutrition, about 2 servings per week can be taken. Several dishes for salmon include:
– Salmon with sautéed Vegetables
– Salmon with Pesto Vegetables
– Seafood Pasta
– Salmon Fish Fillet and Tomatoes
Such fruits are rich in Vitamin C, which is essential in the creation and development of body tissues. Collagen and Cartilage are formed due to the vitamin. This helps promote stronger and healthier bone growth, therefore preventing bone loss from an unhealthy diet and lifestyle.
For Vitamin C, the recommended daily intake is about 60-100mg. Check out the different fruits and their corresponding levels of vitamin C in order to assess which combination of citrus fruits you may add to your diet.
Often touted as the best when it comes to bone health, milk is revered by many households to be the best option that helps your bones stay strong due to its high calcium content. This helps build and maintain healthy bones that contribute to your overall health.
For adults, it is recommended to take about 3 to 4 cups of milk per day. This is based on the amount of calcium the drink has. It can be consumed in a lot of ways including:
– As a drink
– With cereals or cookies
– As an ingredient in pastries or cakes
Potherbs are usually packed with nutrients; this includes those that are good for the bones. An example of a healthy potherb is the stinging nettle. Usually irritating when encountered, they can be dried up and used for tea due to its calcium content. It has an ample amount of the nutrient to be helpful for bone health.
As there are a lot of different herbs that can aid overall health, it is recommended to drink 1 cup a day for potherbs that are used for tea, while others have varying recommended daily intake values.
As one of the most nutritious vegetables, it is also great for bone health. Packed with minerals and antioxidants, pumpkins help build healthy bones while preventing diseases such as osteoporosis. Omega 3 found in the vegetable also helps reduce inflammation and reduce pressure on the bones, lowering risks for fractures.
One cup of pumpkin is the recommended daily intake for the vegetable. Its various vitamins and minerals are sufficient when paired with other food selections. Some dishes you could try with it include:
– Vegan Pumpkin Oat Cookies
– Pumpkin Bread
– Curry Pumpkin
– Pumpkin Cheesecake
– Pumpkin Spice Latte
Considered to be the healthiest type of nut, Walnuts are highly nutritious and help immensely on bone health. It contains copper which helps curb osteoporosis, as the lack of such nutrient leads to the disease. Manganese is also a mineral that helps absorb calcium effectively, leading to healthier and stronger bones.
The recommended daily intake for walnuts is about 28 grams, or about the size of what fits the palm. This amount is enough due to its high calorie content, so it needs to be regulated. Dishes fitting for walnuts include:
– Mixed with other Nuts
– Walnuts Cookies
– Walnuts and Mixed Fruits
– Walnut Granola
Kale is also a nutritious leafy vegetable that is full of bone-healthy nutrients. It has Lutein, Beta-carotene, Kaempferol, and Quercetin which are antioxidants that help prevent damage to the bones, promoting healthier and stable growth. Calcium is also present in Kale which helps build stronger bones.
For Kale, the recommended intake is about 3 to 4 cups a week. It can be used for several dishes such as:
– Tuscan Sausage and Kale Frittata
– Kale Salad with Roasted Chicken
– Kale and Cauliflower Salad
– Creamed Kale
Packed with multiple nutrients, Spinach is a powerhouse for overall body health, this includes bones as well. Notably, Vitamin K in spinach helps prevent the growth of osteoclasts, cells that can destroy healthy bones. Osteocalcin, Magnesium, and Calcium are also in Spinach, all of which help build and maintain healthy bones.
For spinach, the recommended daily intake is about 1 cup if fresh or ½ cup if cooked as it will be compressed. These ensure you maximize the vegetable while allowing other food to accompany it. Some dishes great with spinach include:
– Tomato Spinach Chicken Pasta
– Sautéed Spinach
– Baked Spinach and Chicken Breast
– Spinach Chips
As with all cheese, this one is not an exception. Cottage cheese is high in calcium that helps create and strengthen bones. It is also a great addition to other food selections, making it best paired with other healthy dishes to maximize the health benefits.
Do take cottage cheese in moderation. The recommended daily intake for this is about 1 cup per day, assuring that you get the nutrients inside while not overeating. It can be used in a number of dishes such as:
– Cottage Cheese and Roasted Tomatoes
– Cottage Cheese and Fruits Parfait
– Baked Mac and Cheese
– Cottage Cheese Salad
Aside from the usual well-known benefits of Broccoli, it is also a great bone-builder. The vegetable is high in Calcium which helps create strong and healthy bones. Besides this, it is also packed with Vitamin K which helps create Osteocalcin, an essential protein for bone health.
The recommended daily intake for broccoli is about 2 cups. This can be further reduced when eaten with a wide variety of healthy dishes. Some great food choices for the vegetable include:
– Roasted Broccoli and Cauliflower
– Broccoli Ham and Cheese Quiche
– Chicken and Broccoli Stir fry
– Sautéed Lemon, Broccoli, and Shrimp
Aside from pumpkins themselves, their seeds are actually as nutritious for the bones as their vegetable. Pumpkin seeds are high in Magnesium which helps absorb calcium in bones. Manganese is also a vital nutrient that helps create connecting tissues to the cartilage and bones, promoting healthier and more flexible bones.
The recommended daily intake for pumpkin seeds is about 2 tablespoons. You can eat these seeds in a variety of ways including:
– Garlic Parmesan Roasted Pumpkin Seeds
– Whole-grain Bread with Pumpkin Seeds
– Roasted Pumpkin Seeds
– Sweet and Spicy Pumpkin Seed Butter
Healthy Bones lead to Healthy Lifestyles
Because the bones play an integral part in the body’s organization and form, it is important to prioritize a healthy diet in order to sustain flexible and stronger bones. When eating the best food for our bones, it makes exercises easier and less prone to injuries, which in turn helps our overall health and fitness. As diet and exercise go hand-in-hand, it all works for the overall strength of the body, leading to a better lifestyle.