Five must-have food items to get stronger bones
Having healthy and strong bones is crucial for your overall physical strength and well-being. Poor bone health could lead to dreadful conditions such as osteoporosis, rickets, among others. But don't worry- a healthy and balanced diet, which is particularly rich in calcium and vitamin D, can help strengthen your bones. Here are five calcium-rich food items to help you get stronger bones.
Milk: Cheap, readily available and highly calcium-dense
There is a reason why milk is considered an essential for children's growth, and that is calcium. It is such a readily available and cheap source of calcium, that it's impossible to ignore it if you're looking to strengthen your bones. One cup of cow milk provides 276-352 mg of calcium. Additionally, it is also a good source of protein, vitamins A and D.
Yogurt: Strengthening bones is just one of its many benefits
You have probably already heard a lot about how good yogurt is for your health, and shouldn't be surprised when we tell you that it is great for your bones as well. With just one cup of yogurt (245 gms), you meet as much as 45% of your daily required intake of calcium. Additionally, it also contains phosphorus, potassium, and vitamins B2 and B12.
Cheese: Easy to digest and rich in calcium and potassium
Most kinds of cheese are rich in calcium and protein. With just one ounce (28 grams) of Parmesan cheese, you get 331 mg of calcium, which makes for about 33% of your daily required intake. Additionally, hard, aged cheeses are naturally low in lactose, and are therefore really easy to digest. Hence, include more cheese in your diet, if you want strong bones.
Nuts: Grab a handful and munch away, for stronger bones
You might not know it, but nuts are also great for bone health. According to a 2007 study published in Nutrition Journal, Walnuts, rich in linolenic acid (an omega-3 fatty-acid), can decrease the rate of bone breakdown and help maintain bone formation. Other nuts for bone strength are Brazil nuts and almonds. So grab a handful and munch away. However, do mind the portions.
Dark, leafy greens: Plenty of calcium, potassium, magnesium
Some dark, leafy green vegetables like spinach, kale, broccoli, celery, and okra are also great sources of calcium, and thus beneficial for your bones. Consuming a bunch of these (cooked) veggies can provide you with about 336 mg of calcium, which is 33% of your daily requirement. Apart from calcium, these green veggies are also packed with plenty of potassium and magnesium.
Some other handy tips to maintain strong bones
Apart from following a healthy diet, follow these simple tips to improve your bone strength: 1) Exercise on a regular basis, 2) Avoid bad posture, 3) Maintain a healthy weight, 4) Avoid excess caffeine and alcohol, 5) Reduce your salt intake, and 6) Quit smoking.
