8 Foods That Can Strengthen Your Bones

Vitamin D and calcium are the two most important key elements when it comes to building and maintaining healthy bones and stronger bone density.

Calcium helps to support and build up the structure of your bones and teeth, and on the other hand, vitamin D improves the ability of the body to absorb calcium and support growth and bone density.

Why is bone health important?

The bones in the human body are continuously changing, the old bones break down and new bones are made. While you’re young, the body makes new bones faster than it breaks down the old bones and the mass of the bones increases.

Most individuals reach their peak bone mass when they are 30 years old. After that age, bone remodeling continues, but you start to lose a little more bone mass than you gain.

Osteoporosis is a condition that causes the bones to become brittle and weak. How likely you are to develop osteoporosis depends on the amount of bone mass you gain by the time you reach 30 years and how rapidly you lose it after that age.

The more your peak bone mass, the more bone you have in the body, and the less likely you are to develop osteoporosis as you grow old.

What affects bone health?

A number of factors can affect bone density and its health. They are as follows:

1. The quantity of calcium in your daily diet: A diet that is low in calcium is a factor that contributes to diminished bone density, early bone loss, an increased risk of fractures, and higher chances of osteoporosis.

2. Physical activity and exercise: Individuals who are physically inactive have a higher chance of being diagnosed with osteoporosis as compared to the ones who exercise regularly.

3. Alcohol and tobacco use: Studies and research suggest that tobacco is a factor that contributes to weaker bones and lowers bone density. In the same way, consuming more than one alcoholic drink a day for women or two alcoholic drinks a day for men might increase the chances of osteoporosis.

4. Gender: You are believed to be at a greater risk of being diagnosed with osteoporosis if you’re a woman because women have lesser bone tissue as compared to men.

5. Size: You are at a higher risk if you are extremely thin, with a body mass index of 19 or less than that, or have a small body frame because you may have less bone mass to draw from as you grow old.

6. Age: Your bones turn weak and thin as you grow old.

7. Race and family history: You are at higher risk of osteoporosis if you are white or of Asian descent. Moreover, having a sibling or parent who has osteoporosis puts you at greater risk, specifically if you have a family history of fractures.

8. Eating disorders and other health conditions: People who have bulimia or anorexia are at a greater risk of osteoporosis. Additionally, stomach surgery or gastrectomy, weight-loss surgery and complications like celiac disease, Chron’s disease and Cushing’s disease could affect your body’s ability to absorb calcium and result in weaker bones and lower bone density.

9. Medications: Long-term use of corticosteroid medications like cortisone, prednisone, prednisolone and dexamethasone, causes severe damage to the bones. Other medicines which may increase the risk of osteoporosis are aromatase inhibitors for breast cancer, selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications like phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors.

Maintaining a diet that is high in vitamin D and calcium can help lower your risk for osteoporosis, which is a type of bone disease that leads to bone loss and brittle bones. Individuals below 50 years of age must consume about 200 IU of vitamin D and 1,000 mg of calcium per day, and adults over the age of 50 must consume about 400 to 600 IU of vitamin D and 1,200 mg of calcium per day. So, are you consuming enough vitamin D and calcium in your diet?

Also Read: Bone Cancer : Fatal to health

Here are eight foods that may help improve and strengthen your bone health and have higher bone density:

1. Milk: 

Most brands of milk are rich in calcium and fortified with vitamin D. About eight ounces of fat-free milk would generally provide you with nearly 30 percent of the daily recommended amount of calcium. Drink milk, blend into smoothies or consume them with cereal.

2. Cheese:

Cheese is a calcium rich food, and some kinds of cheese even contain minimal amounts of vitamin D. Avoid eating a lot of cheese to prevent unwanted weight gain and limit yourself to at least 1.5 to two ounces of cheese per day.

3. Eggs:

An egg contains nearly 6 percent of the daily recommended quantity of vitamin D, but you may even eat multiple eggs in a day and even benefit from increased protein intake. Most nutrients of vitamin D in eggs are found in the yolks, so either poach your eggs or soft boil them to attain the best nutritional benefits.

4. Cereal:

Invest in brands of cereal fortified with vitamin D, and mix them with milk for a powerful vitamin D and calcium combination. Cereal is easy and quick to prepare, and that makes the food ideal for those who have a busy schedule, who don’t have much time in the morning to cook a hearty breakfast.

5. Spinach:

Just a cup packed with cooked spinach usually contains about twenty-five percent of the daily recommended amount of calcium, as well as other nutrients such as iron, fibre and vitamin A. Add spinach to omelettes, cheese quesadillas and pasta dishes.

6. Tuna:

Tuna is loaded with vitamin D and healthy fats. Nearly 3 ounces of canned tuna consists about forty percent of the daily preferred amount of vitamin D. Prepare and eat tuna sandwiches, or mix tuna with crackers for lunch or a healthy snack in between your meals.

7. Salmon:

Just like tuna, salmon is high in nutrients, such as omega-3 fatty acids. A three-ounce portion of salmon generally includes more than the daily preferred amount of vitamin D. Eat salmon for dinner or lunch or at least once per week to benefit from its high content of vitamin D.

8. Sardines:

Sardines might seem unappetizing to a lot of people, but these tiny fish are loaded with both vitamin D and calcium. Sardines are generally a great complement to pastas and salads. Look various recipes which include sardines so you can eat this type of fish in a way that best appeals to you and to your family.

Source:

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

https://carepointhealth.org/8-foods-will-strengthen-bones/

Tags: Food For Strong Bones And Muscles, How To Increase Bone Calcium, Superfoods For Strong Bones, How To Increase Bone Strength Naturally

Photo of author

Jim Carson

Jim Carson is the writer for the mental health section of CheapMedicineShop.com. He is certified in clinical mental health counselling and has conducted cognitive behaviour therapy for war veterans struggling with PTSD. Professionally and personally, Jim is an astute observer of human behaviour that reflects well in his work.

Leave a Comment