Strong bones are required to provide a sturdy structure to the body as well as protect the internal organs and anchor the muscles well. Strong bones also provide balance and strength. Nutrients like calcium vitamins, fiber, beta-carotene , phosphorous, magnesium and other minerals need to be supplemented by diet in order to keep the bones strong and healthy as they are responsible for making the bones healthy and robust as well as reduce the chances of suffering from arthritis, inflammations, joint problems and others.
This article will help you know the Super Foods that contain these nutrients so that they can be made a part of the daily diet.
1. White Beans
While legumes are good for health, these little beans are superfood for hale and hearty bones. White beans contains a good amount of calcium, protein, fiber and essential minerals like magnesium, phosphorus and potassium. All these nutrients are required to make bones strong. It can be added in stews, bean spread, baked vegetables, soups and other dishes
2. Milk
Calcium is the most essential element for strong bones, and consuming milk is the healthiest and easiest source of calcium. Milk is also known to contain other beneficial nutrients that are important for healthy bones,
such as potassium, magnesium, riboflavin, phosphorus, and vitamins D and B12. Children in their growing years need to drink a lot more milk. Adults should drink two glasses of milk daily. Depending upon the preference level, adults can choose between skim, full or low fat milk. Those who do not like the taste of milk can blend it into a milkshake, smoothie or sauce or add on nutritional supplements to enjoy the benefits while having changed the taste.
3. Yoghurt
Yoghurt contains a good amount of calcium, vitamins D, A and B12, potassium, magnesium, riboflavin, phosphorus and protein. One cup of yoghurt daily is sufficient to accomplish the daily calcium requirement of the body. Those who are health conscious can choose fat-free plain yoghurt daily
4. Liver
Organ meat of animals such as has many beneficial properties for the bones. They contain fat soluble vitamin A and D. Which helps the body to absorb calcium and this mineralizes the bones. Animal liver can be prepared in different ways, or you could even supplement with cod liver oil.
5. Sesame Seeds
Sesame seeds contain various nutrients for bone health. These nutty seeds are full of nutrients, like calcium, phosphorus, magnesium, and vitamin K and D. You can also sprinkle them on cooked vegetables or salads. You can try sesame butter as it is equally good. Those who wish to have a healthy bone structure need to consume sesame seeds daily.
6. Shellfish
Consuming shellfish like oysters, mussels and clams occasionally, is important as they contain calcium for strong bones and also trace elements.
7. Sardines
Sardines is an excellent source of calcium as well as vitamin D,omega-3 fatty acids, phosphorus and vitamin B12. In fact, sardines contain as much calcium per serving as milk. Sardines can be added to any mashed dish and
made into sandwiches, pizzas or salads. Sardines are also consumed in the fresh form in salads or with different sauces.
8. Cheese
This milk made product, is loaded with a good amount of calcium, along with riboflavin, vitamins D, A, B12, potassium, magnesium and protein. Theses vital nutrients healthy bones and are responsible for strong bones. Cheese being low in lactose content, is best for those who are lactose intolerance and unable to have milk. Just a small amount of cheese eaten regularly will support your bone health. They are different kinds of cheese to choose, raging from goat cheese, cottage cheese, Parmesan, cheddar, Swiss, mozzarella and other
9. Spinach
Spinach is another easily available vegetable that is high in calcium content. The magnesium, vitamin A and C, iron, fiber and potassium contents in spinach make it superb to get healthy bones. Plus, its vitamin K content helps retain calcium in the bone matrix. It does not only looks after bone health, but is also good for a number of ailments. That is why, it is considered to be one of the healthiest foods. This vegetable can be grilled, boiled or eaten raw. It can also be added to salads, sandwiches, appetizers and some cooked dishes. Other vegetables like broccoli, cauliflower, and cabbage will also help you enjoy better bone health.
10. Salmon
Salmon is a fatty fish that contains a wide range of bone-boosting nutrients such as calcium, omega-3 fatty acids, protein and vitamin D. Vitamin D and omega-3 fatty acids helps in the absorption of calcium in the body because, people deficient in fatty acids are more likely to suffer bone loss. If salmon is taken daily, it will helps to improve the bone density as well as bone accumulation. Salmon is also good for heart health, as such, it should be made part of one’s weekly diet. Salmon can be grilled, poached or baked.
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