Strong bones provide not only poise and good posture to the body, but also support the muscles and defend the internal organs. In order to keep arthritis, inflammation, osteoporosis, achy joints and other bone-related diseases at bay, one must eat healthy. Nutritious diet enhances bone density and mass. Here is the list of superfoods that are rich in protein, beta-carotene, vitamins, potassium, and magnesium. Have them to promote strong and healthy bones.
If you are lactose intolerant, cheese is an excellent option to promote the health of your bones. Being a rich source of calcium, it is also well-off in bone-strengthening components like protein, phosphorous, magnesium, and vitamins A, B12 and D. You can go for cottage, Parmesan, mozzarella, Swiss, or cheddar cheese.
Salmon accelerates the absorption of calcium in the body because of the presence of bone-enhancing nutrients such as omega-3 fatty acids, vitamin D, protein, and calcium. This fatty fish also boost up bone density.
If you are one of the busiest moms, you can cook instant oatmeal for breakfast. The bone-enhancing quality of oatmeal is attributed to its potassium, phosphorous, magnesium, and calcium contents.
Yogurt, being an acid neutralizer, helps the bones release calcium. Eat at least a bowl of plain fat-free yogurt as it is enriched with protein, phosphorous, riboflavin, magnesium, calcium, potassium, vitamins A, B12 and D.
Note – Since Greek yogurt does not contain adequate amount of calcium and vitamin D, it is not too healthy for your bones.
Tofu is packed with isoflavones (plant-based chemical) and calcium. Both these components promote strong and healthy bones. It is the best alternative for those who can’t consume dairy products due to lactose intolerance. Just ½ cup of tofu completes approximately 20% of your daily requirements of calcium. Eat either cooked or plain tofu (fermented and organic) for healthy bones.
6. Seeds and Nuts
Sesame seeds contain vitamins D and K, phosphorous, magnesium, and calcium. All these nutrients are considered essential for the sake of healthy bone. Have a ¼ cup of sesame seeds in dried or roasted form. You can add them to vegetables or favorite salad. You can opt for sesame butter if you don’t like the taste of seeds. Flaxseeds are equally beneficial for the well-being of your bones.
Nuts such as almonds, peanuts, pistachios, and walnuts are also affluent in omega-3 fatty acids and calcium, and strengthen your bones.
7. White Beans
In order to obtain strong and healthy bones, eat 1 cup of beans (cooked) every day. They contain potassium, fiber, protein, magnesium, calcium and phosphorous. You can include them in baked veggies, stews, salads, and soups. Black beans, navy beans, and pinto beans also provide suffiecient nourishment to your bones.
8. Collard Greens
Along with antibacterial and antioxidant properties, collard greens contain vitamin K, omega-3 fatty acids, and magnesium. In order to fulfill ¼th of daily requirements of calcium, one must consume 1 cup of collard greens (cooked) regularly. You can add it to soup and salad, or lightly steam it with fresh onions and garlic.
Being loaded with vitamins B12 and D, phosphorous, riboflavin, calcium, magnesium, and potassium, fortifies your bones. Have 2 glasses of milk daily – one in the morning and one at night. You may opt for whole milk, low-fat or skim milk. Prepare smoothie or milkshake if you don’t like the taste of milk.
Whether eaten raw, boiled or grilled, spinach assists in retaining calcium in the bone matrix due to its vitamin K content. Besides calcium, it is well-off in vitamins A and C, magnesium, potassium, iron and fiber. You can add this veggie to lasagna, quiche or other cooked dishes, appetizers, sandwiches, and salads.
11. Winged Beans
These nutritious beans are a superb source of potassium, phosphorous, magnesium, and calcium that makes them a bone-friendly superfood.
10 fresh figs offer 220 mg calcium and prevent urinary calcium loss resulted due to the high-salt diet. This tiny fruit comes packed with potassium, magnesium, phosphorous, and vitamin K, which are essential for keeping your body in the pink.
Sardines provide you as much calcium as milk and other dairy products. In addition to this, they are a great source of vitamin B12, phosphorous, and omega-3 fatty acids. You can add canned sardines to salads, pizza, sauces, pasta, or salads.