7 Foods for Better Bone Health
7 Foods for Better Bone Health
Bone health is something that many of us take for granted. We don’t stop to think about what our bones do or how they work; we just take them for granted and expect them to be strong and healthy.
But if you’re like most people, you’ve probably had at least one fracture or injury related to your bones before.
Bones are strong and durable, but they can also be very fragile. The best way to protect them is by eating the right foods that help strengthen and nourish your body from the inside out.
7 Foods for Better Bone Health
Here are seven foods that will help improve bone health:
1. Oily fish
Oily fish is the best food for your bones.
Oily fish is rich in omega-3 fatty acids, which are known to promote healthy bone growth by increasing the production of collagen and decreasing the activity of osteoclasts, a type of cell that breaks down bone tissue.
The more collagen you have in your body, the stronger and healthier your bones will be.
In addition to boosting collagen production, oily fish also contains vitamin D, which helps increase absorption of calcium from food. Calcium is critical for strong, healthy bones because it helps build and maintain them.
Oily fish has another benefit: It’s also rich in protein! Protein helps repair damaged tissues in your body and builds muscle mass, which makes bones stronger.
So next time you’re heading out for a meal or looking for a snack at home, make sure you choose foods that contain oily fish!
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2. Beans and lentils
Beans and lentils are a great way to get the nutrients you need to support your bones. If you’re looking for foods that help build strong bones, it’s time to add beans and lentils to your diet.
Why should beans and lentils be part of your diet? Beans and lentils are high in minerals like calcium, magnesium, and phosphorus.
These minerals are essential in helping your body absorb calcium and use it to build strong bones. Beans and lentils also contain vitamin K, which is necessary for bone development.
In addition to these nutrients, beans and lentils also contain fiber—a nutrient that helps strengthen your digestive system and promote regularity.
Beans and lentils can help prevent constipation because they help food move through the digestive tract more quickly.
Beans are an important source of protein for vegetarians who do not eat meat or other animal products;
eating a diet rich in plant-based proteins like beans can help prevent osteoporosis by reducing the amount of acid that builds up in your body from digesting meat products (which increases your risk).
3. Eggs
Eggs are one of the best foods for better bone health.
Eggs are rich in protein and contain vitamins, minerals and healthy fats that help to build strong bones. The yolk contains vitamin D, which is essential for calcium absorption.
One egg contains around 70 calories and 6 grams of protein, but also 1.5 grams of fat. The yolk contains cholesterol and saturated fat, but these are not as harmful as once thought. The cholesterol in eggs does not raise blood cholesterol levels in most people.
Eggs have been linked with a reduced risk of heart disease because they contain high levels of folate, which helps protect against heart disease and stroke. They also provide essential nutrients such as iron, zinc and selenium that help to reduce inflammation in the body and strengthen your immune system.
4. Nuts and seeds
Nuts and seeds are some of the best foods for your bones, thanks to their high levels of nutrients like magnesium, zinc and vitamin K. These nutrients help build strong bones and keep them healthy by regulating calcium absorption in the body.
The American Academy of Orthopaedic Surgeons recommends eating nuts at least twice a week. They can be added to salads or oatmeal, or eaten as snacks. Seeds are a good source of protein, fiber and heart-healthy fats. Add them to salads or oatmeal as well.
If you have osteoporosis, check with your doctor before adding these foods to your diet because they may increase your risk of developing kidney stones or gallstones
5. Dark chocolate
Dark chocolate is a great way to get your daily dose of bone-building nutrients. It’s packed with magnesium, a mineral that helps keep your bones strong and healthy.
Dark chocolate is also high in antioxidants, which can help protect you from the damage caused by free radicals, which can weaken bones.
You can get more calcium from milk and cheese, but dark chocolate has other nutrients that milk doesn’t contain. For example, dark chocolate contains flavonoids, a group of antioxidants that may help reduce inflammation in your body and lower your risk for heart disease.
6. Broccoli
Broccoli may not be the most appealing vegetable to eat, but its health benefits outweigh any lack of taste or eye appeal.
Broccoli contains substances which help protect bones from weakening as a person ages. Broccoli can help replace nutrients lost through heavy menstruation or even heavy exercise in addition to slowing down bone loss caused by aging.
Studies show that because broccoli is high in vitamin K, protein, manganese, and vitamin C, it has multiple benefits for bones health. The soluble fiber in broccoli also helps reduce blood cholesterol levels when dieting and taking dietary supplements.
The calcium found in broccoli is great for building strong bones while still being gentle on the body–with fewer incidents of acid stomach or kidney stones.
7. Fortified breakfast cereal
Eating cereal for breakfast isn’t the most interesting thing in the world, but it’s still something that most people do on a regular basis.
And why not? Cereal is delicious, offers plenty of fiber, and (in many cases) also has additional benefits to improve health (such as vitamins or minerals).
There are many cereals that offer good nutritional value, but what if you want something with specific health benefits.
Foods for Better Bone Health cereal has calcium, vitamin D3, magnesium and phosphorus that work together to help keep bones strong. Plus, all their cereals are non-GMO verified and contain natural flavors and colors without artificial flavors!
7 Foods for Better Bone Health
