You can get all the nutrients you need for healthy bones by following a healthy balanced diet.
Bones are living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break. So, make these foods a part of your daily diet,
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Walnuts are rich in omega-3 fatty acid and help decrease the rate of bone breakdown and keep bone formation constant. Brazil nuts are also great sources of magnesium.
Grab a small handful of nuts for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. One cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Include beans especially pinto, black, white and kidney beans in your diet. You’ll get a good boost of magnesium and even some calcium. Bean-eaters reduce their risk of cancer, heart disease and obesity.
Salmon is great for strong bones because it is one of few foods that naturally contains vitamin D. This vitamin is essential for bone health because it helps increase calcium absorption. Getting enough calcium and vitamin D helps with bone building. If you are uncertain whether you are getting enough bone-building nutrients in your diet, consult a registered dietitian. Choose canned salmon with the bones to increase the amount of both calcium and vitamin D. Salmon (sockeye/red, canned, cooked or raw) contains approximately 400-600 IU of vitamin D in a 2.5-ounce serving. There is also approximately 200 mg of calcium in the same portion. Don’t be afraid of the bones. Simply remove any large pieces and smash the thin salmon bones with a fork.
Good sources of calcium for vegans include:
- Fortified soya, rice and oat drinks
- Calcium-set tofu
- Sesame seeds and tahini
Say yes to strong bones.
- Brown and white bread (in the UK calcium is added to white and brown flour by law)
- Dried fruit such as raisins, prunes, figs and dried apricots