If you have healthy bones you will be able to provide a strong framework to the body as well as protect the internal organs and anchor the muscles well. Strong bones are required for one to maintain a good posture as well as strength and balance. There are certain key ingredients that need to be supplemented by diet in order to keep the bones strong and healthy. Calcium vitamins, fiber, phosphorous, magnesium, other minerals and protein are among the numerous nutrients which are especially applicable for bone health. Here are top commandments for strong and healthy your bones will still be important to you, and will help you raise your calcium stores.
Ways to Improve Bone Health.
Control your weight
Try to maintain the appropriate weight balance for your age and height. Everyone has an ideal weight where they feel fit and enjoy good health, and that doesn’t mean that you need to “be very thin.” Don’t forget, neither extreme is ever good for your health.
But when you’re overweight it puts an “additional” burden on your bones, causing extra wear and weakness. Extremely thin physiques also force the body to draw energy from the muscle tissues themselves, causing calcium loss in the bones. So remember to always strive for that target, healthy weight.
Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.
And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.
Boost bone density with vitamin K
Vitamin K is mostly known for helping with blood clotting, but it also helps the body make Proteins for healthy bones. Foods like kale, broccoli, Swiss chard, and spinach are high in vitamin K.
Make exercise a priority
Regular exercise is key to keep a number of health issues at bay, and bone health is no exception. Living a sedentary lifestyle is considered a risk factor for osteoporosis. What type of exercise is most effective? Weight-bearing exercises like running, walking, jumping rope, skiing, and stair climbing keep bones strongest. Bonus for the older readers: improved strength and balance helps prevent falls (and the associated fractures) in those who already have osteoporosis.
Here’s yet another reason to lose the cigarettes: multiple studies have shown that smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass.
Beans and legumes
One of the most recent nutritional discoveries related to bone health is the importance of folic acid and other B vitamins. One recent study published in the American Journal of Clinical Nutrition found that the bones of people with low levels of vitamin B6 and folic acid in their blood underwent structural changes, causing them to be weaker and more prone to fracture. Another study linked vitamin B12 to stronger bones. Scientists are still studying the connection but believe that B vitamins stimulate collagen production, which is essential to bone strength.
Foods high in folate and B vitamins include lentils, chickpeas, and all kinds of beans and legumes. There’s also liver, of course, but many of us like beans better.
Here’s a secret: Calcium-fortified soy milk actually has more calcium in it than milk — up to 400 milligrams a cup. And recent studies show that the calcium in soy milk is as easily absorbed as that in regular milk. Tofu is also calcium-rich: One half-cup serving contains 250 milligrams, which is 25 percent of your daily needs.
Rich in omega-3 fatty acids and protein, almonds are the superstars of the nut family, although many nuts contribute to bone health. One ounce, or approximately 23 almonds, contains 6 grams of protein and an unusually wide variety of minerals, including potassium, magnesium, manganese, zinc, and copper — in addition to calcium. Recently nutritionists have begun acknowledging the important role minerals such as copper, potassium, and manganese play in oxygenating blood, which helps it carry nutrients to the bones.