Best Foods and Fruits to Build Healthy Bones
Strong bones are essential for a healthy life. Age is definitely one of the factors that affect bone health. As people age, among other problems, one of the first and foremost things they notice is weak bones. So, it is very important to start adding a variety of nutrients to the diet, especially nutrients that help strengthen bones.
As part of a healthy and balanced diet, you should include everything you need for strong bones, especially calcium and vitamin D. Calcium helps improve bone and tooth structure, and vitamin D helps the body absorb calcium. In this post, we will see which fruits are high in these nutrients.
- Vegetables like broccoli, spinach, and egg yolks are high in calcium.
- Foods like oats, soy, almonds are also rich in calcium so take more of them.
- Vitamin D is a vitamin that we get from sunlight. It strengthens your bones. So, walking in the morning sunlight is good for your body.
- Vitamin C promotes the production of collagen layers that help protect bones. It is found in citrus fruits like oranges, grapes, strawberries and lemons which have a sour taste, so it is important to have such fruits at least twice a week.
- Vitamin K increases bone density. Vitamin K especially helps in quick repair of worn, infected and broken bones. So, take cabbage, cauliflower, basil, coriander, often.
- Magnesium: Recently, more and more women, especially those over 30, are suffering from this magnesium deficiency. It is best for them to have green beans, curries, pumpkin seeds, and bananas daily.
- Protein: Protein is very important for everyone's body to prevent the wear and tear of bones. So, include as much protein rich eggs, milk, oats, cheese etc. in your diet as possible.
- Phosphorus: It is phosphorus that helps to increase the calcium of the bones and it is found in meat, fish, milk, avocado, grapes, figs, etc.
Make it a habit to eat some fruit every day as much as possible. Isn't it good to save before coming.
Orange
Oranges are one of the most consumed fruits worldwide, freshly squeezed orange juice provides the body with both calcium and vitamin D, thereby contributing to bone strength. Regular consumption of orange juice can prevent osteoporosis.
Banana
Apart from helping the body in digestion, banana is also an excellent source of magnesium. Nutrition plays an important role in the development of bone and teeth structure. So, a banana daily prevents weak bones. Bananas can be consumed daily in various ways.Pineapple
Pineapple does not provide vitamin D and calcium directly to the body. Instead, it is a source of potassium, which neutralizes the acid load on the body and prevents calcium loss. Pineapple is also a good source of vitamin A.Strawberries
Berries are packed with many health benefits. They are packed with nutrients like calcium, manganese, potassium, vitamin K and vitamin C, which help build bone structure.Papaya
This tropical fruit is high in calcium. It is said that 100 grams of papaya contains 20 mg of calcium. Make it a part of your regular diet.Kiwi
Whether consumed as fruit or juice, kiwi contains high amounts of calcium—almost 60 mg. It helps in developing bone strength and teeth structure and prevents osteoporosis.Lettuce
Greens are rich in calcium and help in bone and teeth development. One cup of cooked spinach provides nearly 25 percent of the body's daily calcium needs. The fibrous leaves are high in vitamin A and iron.Calcium
Calcium plays a primary role in keeping bones healthy. This helps in strengthening the bones. Also, your body does not produce calcium on its own. Consume foods rich in calcium as you rely on foods alone. Take more milk, eggs.
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