5 Good Foods for Strong Bones

List of Foods that Help Protect Your Bones


To build strong bones, you need five important types of vitamins and minerals that work hand-in-hand to make sure you have a great bone structure. These nutrients are calcium, magnesium, vitamin D, potassium and vitamin K. Below are some of the foods that help in maintaining excellent bone health: 
  1. Sesame Seeds
    When dried or roasted, sesame seeds give you the highest calcium; around 990 mg in every 100 g serving. Besides calcium, the seeds also contain good amount of other nutrients such as vitamin B1, magnesium, zinc, copper and dietary fiber. They are all significant nutrients to build strong bones. It is advisable to used non-hulled sesame seeds as they provide you with the maximum nutritional value. Zinc in sesame seeds also takes care of your bone mineral density.
     

  2. Egg Yolk
    Egg yolk is another food that helps maintain strong bones. It is rich in vitamin K and vitamin D. Vitamin K plays an important role in maintaining the bone and cardiovascular health, while vitamin D is essential to the body for better calcium absorption. Both the children and adults need vitamin D; the former need it to build strong bones and the latter to keep the bones healthy. Studies have proven that people who do not have enough vitamin intakes can have low bone mass and bone density. Therefore, their bones can easily be broken.

5 Foods for Bone Health

  1. Sardines and Salmon
    Sardines are a good source of vitamin D and calcium. Both of these nutrients are vital in healthy bone development. According to scientific tests, the calcium from taking 3 ounces of sardines in can is equivalent to that from a cup of fresh milk. Salmon, on the other hand, is packed with Omega-3 fatty acids and calcium. Basically, a 3-ounce serving of salmon is enough to provide you with daily needs for vitamin D.
     

  2. Avocados
    Not many people know, an avocado has a higher potassium content compared to a banana. For every 3-ounce serving, the fruit supplies around 540 mg of potassium. Research has shown that golden-age women who take potassium-rich foods have lower risk of osteoporosis as their bone density is well-maintained. Potassium is able to neutralize metabolic acids, which can deplete your bones if they not properly addressed.
     

  3. Leafy Greens such as Kale and Dandelion Greens
    Many people like adding dark leafy greens to their salads or steaming them to make delicious side dishes. They are good for your bones as they have an abundance of calcium. In addition, many of them are high-vitamin K foods. For instance, kale contributes 880 mcg of vitamin K in every 100 g serving or around 1100% DV. Also, a cup of dandelion greens provides you with 535% DV for vitamin K. Vitamin K is an important element in bone metabolism. It helps regulate osteoclasts and prevent them from increasing bone turnover and also bone demineralization. The presence of vitamin K helps produce osteocalcin, which is a type of bone protein. Osteocalcin is very important for uptake of calcium and to maintain the density of bones.

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