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We mostly take our bones for granted. After all, they do all their work behind the scenes. But when a bone breaks, it’s a big deal. Bones take time to heal, even for children. A major essential for good health is strong bones. But factors such as unhealthy eating habits, old age may cause your bones to become brittle. Moreover, women start losing bone density in their 30s. Due to this, they are more prone to falls, fractures and premature aging.
Although many nutrients play a role in building strong bones, calcium and vitamin D are the two key nutrients. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. These nutrients are important early in life, but they may also help as you age. If your bones become brittle, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.
Fortunately, this article lists the 8 best foods that can help you build strong bones and maintain them as you age.
Foods for healthy and strong bones
Tuna
Tuna is a fatty fish and a good source of healthful vitamin D. It also contains high amounts of other important nutrients like potassium, magnesium, and omega-3 fatty acids. And because it comes canned or fresh from sea, it’s easy to find. Moreover, it is cost effective so you can simply just add it to your diet.
Leafy greens
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Your salads and steamed greens are packed with bone-building nutrients, especially calcium, magnesium and vitamin K. Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Magnesium is also helpful for maintaining bone integrity.
Yogurt
Milk makes your bones strong
Milk is another primary source of calcium, phosphorus, potassium, and vitamin D. You can maintain strong and healthy bones by consuming cows’ milk. Drink about 2 glasses of milk per day. You can also drink milk that’s fortified with calcium and vitamin D. However, choose lactose-free milk if you have lactose intolerance.
Broccoli
Broccoli is a good source of non-diary calcium which helps to strengthen bones. It’s also an excellent source of vitamin C, fiber, and nutrients that contain cancer-fighting properties. Consume 1 serving of broccoli once in every two days to maintain strong and healthy bones.
Sardines
Cheese builds strong bones
Cheese is made from milk therefore a great source of calcium. It is also an essential source of vitamins A and B12, zinc, and phosphorus. By consuming about ½ -1 ounce of cheese per day regularly, you will not only add flavor and taste to your food but also protect your bone from becoming brittle.
Eggs
Egg yolks are a great source of fat-soluble vitamins like vitamins D, A, E, and K. Vitamin D is essential for calcium to get absorbed and improve bone health. Make sure you consume whole eggs instead of just the whites. Make sure you consume not more than 5 eggs per week.
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