20 Super Foods for Your Bones
Osteoporosis is an extremely common condition that inflicts more than 2 million people annually around the globe. This is a condition that causes the bones in our bodies to brittle and more prone to fracturing. Like so many other health ailments known to man, the most effective way of dealing with osteoporosis is with prevention treatments. The good thing is that prevention can be done by making simple changes in your lifestyle, such as consuming the right foods and drinks. In this article, we’ll provide you with the top 20 super foods you can consume to keep your bones strong and prevent osteoporosis.
Broccoli is reputed to be one of the least appetizing vegetables (at least for children), but there are several good reasons to increase your consumption of this crucifer. Broccoli contains high levels of magnesium, vitamin K, folic acid, vitamin B6 and calcium, all of which are essential components for bone building and strength.
Recently, lettuce has received a huge amount of negative media coverage because of its high water content and relatively low nutrient content. However, one thing that most people tend to ignore about lettuce is that it comes with the trinity of essential nutrients to enhance bone strength: calcium, boron, and vitamin K.
This green leafy vegetable contains enormous amounts of vitamin K and folate, as well as considerable amounts of vitamin B6, calcium and magnesium. A spinach side dish for dinner can really do wonders for the health of your bones. Adding a few drops of fresh lemon can help improve the absorption of these essential nutrients.
17. green tea
This healthy beverage contains several elements necessary to improve the structure and strength of the bones, as well as to alkalize the surrounding tissues. Just make sure that you do not consume the high-sugar green tea preparations served in cafes or market stalls. Also, avoid putting too much sugar in your green teacup as it can cause a range of different problems.
A little parsley contributes greatly to the flavour and health benefits. With only a few ounces of this leafy green on your plate, you will absorb more vitamins K1 and K2 that activate osteocalcin, a protein needed to improve bone growth and strength.
Although not all oats are alkalizing, they generally provide a wide range of components essential for improving bone health. Among the oats available in your local grocery store, steel oats are better at rolled oats because it is not exposed to air during the manufacturing process and is, therefore, less likely to go rancid. Avoid instant variety at all costs.
Lemons are not really a delicacy on the palette, but they have amazing alkalizing properties that support the bone structure. Their high content of vitamin C improves the absorption of calcium by your body, so do not hesitate to drop more than a few drops of juice of this acid fruit on salmon, asparagus and salads.
From the crucifer family of leafy vegetables, cabbage is known for its high content of vitamin K, vitamin B6 and folate. Essentially, a healthy portion of cabbage – steamed or not – can actually help your bones fight osteoporosis in their last years. In addition, they may not have an acid taste, but cabbage is full of vitamin C.
12. green peas
The high vitamin K content of green peas is what activates osteocalcin for increased absorption of calcium in bones. Homocysteine, a bone-threatening molecule that inhibits collagen growth, is attenuated by a blend of vitamin B6 and folate found in green peas. Do not worry if they are out of season. a bag of frozen green peas contains the same amount of anti-osteoporosis elements.
The calcium and vitamin D contents of milk and milk products are the magic of their bone building properties. If possible, look for vitamin D fortified dairy products as an extra boost in bone preservation and growth. If you are lactose intolerant, look for herbal enriched milk, such as soy milk or almond milk, as it is an excellent substitute for the milk of animal origin.
Salmon is one of the most popular foods found in the sea. In addition to being rich in omega-3 fatty acids, an important element of early childhood development, salmon also contains relatively high levels of calcium and vitamins B6 and K. However, make sure that the salmon you buy in store or at the fishmonger is wild and not farmed because it can have unforeseeable consequences on your health.
An excellent way to prevent the development of osteoporosis in your last years is to eat a handful of nuts daily. Types of nuts enriched with calcium, magnesium and phosphorus include almonds, walnuts, cashews and pistachios.
8. Fortified cereals
Cereals are one of the most popular foods in the world for breakfast. However, all brands of cereal can be beneficial to your health, especially the caries-causing sugar bombs that we feed our children. To get the day off to a good start and invest in improving the bone health in the future, get a sugar-free cereal enriched with calcium and vitamin D.
7. Canned sardines
Sardines are generally not listed as 10 people’s favourite foods, but you should eat more canned varieties as much as you can. The soft bones found in canned sardines contain a large amount of calcium per gram. The next time you open a can of sardines for lunch, do not be fussy and fish soft bones.
Although tomatoes contain high levels of vitamin C, magnesium and potassium, it is really potassium that helps maintain bone strength. Salt slowly gnaws your bones, which increases the risk of osteoporosis from 50 years old. The potassium contained in tomatoes neutralizes the destructive effects of salt on the bones. Fresh and canned tomatoes are good. Ketchup is not.
5. bakery products
Phosphorus Yeasts such as baking powder can be beneficial in the long term for bone health. This means that treats like cookies and pastries can really help you develop stronger bones and fight osteoporosis. If possible, make your own low-sugar or sugar-free bakery products to prevent type 2 diabetes.
Red meat has recently received a lot of criticism. Critics deny or ignore that meats, whether red or white, dark or light, contain a lot of phosphorus per gram. In addition, grilling or roasting your meat preserves their phosphorus content by about 25% compared to boiling. Ignoring your meats can be a huge missed steak (get it?).
Although tofu does not contain much phosphorus, its calcium and protein levels are incredible. You can get about 250 mg of calcium per half cup of tofu sweet or salty. We’ve talked about soy milk as a great alternative to cow’s milk, but it only works if it’s enriched with calcium and vitamin D.
Of all man-made edible foods known to man, ragi – commonly known as common millet – contains the largest amount of calcium per gram. Ragi is not widely used outside of India, but it is available in many oriental and online stores. This super food can be used in soups, porridge and even smoothies.
The last item on our list is something that many people would have already guessed. Almost every type of fresh fruit available can help improve bone development and maintain strength during our golden years. Fruits such as bananas, plantains, pineapples, papaya, oranges, strawberries and many others contain potassium, manganese, vitamin C, vitamin D and calcium. Be sure to eat fresh, unprocessed fruits (canned syrup, dehydrated, preservatives, etc.).