Top 10 Effective Nutrients to Keep Bones Healthy and Stronger

Eat nutritious food! Consume a balanced diet! Don't eat junk! 

Can you relate to it, coming from your mom or dad? 

Why Nutritional Food is So Important? How Nutrients Keep Your Bones Healthy? 

Why you shall not get frustrated next time you hear someone asking to eat healthily, instead follow the same. 

Let's read out here, to get all the relevant information and keep the body strong and healthy.

Detailed Insights of the Relationship between Nutrients and Bones 

Nutritious food is essential to keep all our body vitals healthy and in good shape. However, most of us have shifted to food that is convenient to make and soothing to taste buds, irrespective of its impact on the body. 

So, if you are not monitoring what you consume today, it won't be right to complain about the outcome tomorrow.

There is a reason the mothers run after babies to finish the cup of milk every day, make a variety of food including vegetables, and dress fruits & salads in a way that they can finish it off. However, once the children turn adults and eat their own choices the nutrition consumption turns into junk. 

Well, the increasing cravings for junk food and decreasing nutrition intake are impacting bones adversely. Once you start growing, the healthy bones you had in childhood start to become weak every day. 

Bone density starts to reduce, and there is a significant impact on the skeletal system. Lack of Vitamin D and low calcium levels leads to different health disorders in adults and children. For children, it can cause rickets and in adults, it leads to osteoporosis. 

Now, the question is how to maintain bone density. The vitamin D-rich and calcium-rich foods. 

10 Best Foods For Bone Health and Strength:

Before you plan on consuming nutrient-rich food for your bone health, it's important to acknowledge an essential fact. 

Include Calcium Rich Foods During the Day, Because the Human Body Can Absorb 500 mg of Calcium at once. 

The bones in the body change continuously, the new ones keep building while the old ones break down. At a young age, this process is faster due to the higher bone mass, and as you age if the bone mass is not maintained properly, the result is osteoporosis.

So, here we are sharing today the list of the Top 10 Nutritious food for Bone Health. 

1. Healthy-Tasty Milk:

To maintain the calcium levels of the body, it's recommended to consume at least three glasses of milk, if that is the only calcium source for your body. 

If you cannot drink plain milk, add it to the smoothies or add flavors to your milk. 

You can also consume it by making chapati dough with milk or making milkshakes with your favorite fruits. Be it a child or an adult, milk is essential for all. 

The quantity can vary depending on your age, body exertion, and bone mineral density.

2. Yummy Yogurt or Curd:

A bowl of yogurt a day is a boost to your bone health. It accomplishes nearly one-third of the calcium requirement of the body. Not only that but yogurt or curd is rich in Vitamin D. One-fifth of the daily Vitamin D dose can be accomplished by the yogurt.

If the Vitamin D Test results reflect Vitamin D deficiency then you must include yogurt in your diet to maintain your bone density and maintain Vitamin D levels.

3. Super-Nutritious Spinach:

Spinach is a good source of multiple nutrients. It includes calcium, iron, vitamins, and a variety of minerals. So, when you are planning your weekly nutrition plan, include it once in an everyday meal in one or the other form. 

It's possible to make spinach soup, vegetables, sandwiches, and even paranthas. 

If you consume one cup of palak or spinach in a day, it accomplishes one-fourth of the daily calcium requirement of the body. 

4. Not Only Say But Eat Cheese:

Cheese is a love for foodies. Irrespective of age, cheese suits the taste buds of most people. So, say cheese, and eat cheese, as it is good for your bone health. 

A cheese slice a day keeps your bone density at bay. It is a rich source of Vitamin D and Calcium both. 

So, next time you are looking for a source of nutrition for good bone strength, open the fridge and grab the cheese. 

5. Nutritious Nuts:

When you are looking to munch in your free time, say no to junk and yes to dried fruits and nuts. Nuts like pistachios, sunflower seeds, and almonds help you prevent osteoporosis. 

You can include a handful of nuts as a part of your regular diet. 

6. Soya Beans for Bones:

While you all might know that soybean is a good source of protein for vegetarians, little might you know about its contribution to bone strength. 

Apart from soybean, you can also include other soya-rich products in your diet depending on your taste; some of its examples include soy drinks, soy milk, and tofu.

7. Easiest Calcium Intake-Calcium Supplements:

The ready-to-gulp calcium supplements are the best way to boost your bone health and strength post 30 years. If you are too selective in your meal choices, allergic to milk products, and cannot consume any natural source of Vitamin D or Calcium, switch to calcium supplements. You can consult a clinical nutritionist for the best-suited supplements for your body. 

8. Helpful Greens for Calcium Needs:

Collard greens like okra, beetroot greens, broccoli, kale, brussels sprouts, mustard greens, and turnip greens are also good for your bone health. So, you can include seasonal veggies for your calcium needs and maintain strength. Moreover, unlike spinach, these greens are loaded with absorbable calcium. 

9. Super Beneficial Morning Sunlight:

Sun is the best natural source of Vitamin D to keep your bones healthy and strong. So, whenever you get a chance to soak yourself in the morning sun or if you are lucky to live in moderate sunlight areas throughout the day every season, you can plan to sunbathe at any point in time. 

10. Beans and Lentils for Bone Wellbeing:

A healthy mix of lentils, beans, and whole grains in your daily diet not only ensures well being of your bones but also maintains your overall health. It consists of proteins, vitamins, minerals, and a bunch of nutrients required for the body. Also, it maintains your heart health. 

So, never miss out on these power boosters for your body in your diet. 

Whenever you plan your diet, be it for weight loss, weight gain or to maintain a healthy weight, remember to take care of your bones. If your joints and bones are not healthy, it will hinder your day-to-day living and interrupt your personal-professional life. 

Healthy Bones for Health Living!

The blog above details each and everything that you can cover in your diet to fulfill the nutrient requirements of your bone health. So, be a wise dietician for yourself, and plan a balanced diet.

Also, seek preventive health checkups like full body checkups from time to time to ensure all your vitals are in good health. It will keep you away from diseases, and diagnose if you are developing any deficiency at an early stage saving you enough money for treatment at an end-stage. 

Stay tuned for more updates to stay healthy, wealthy, and wise, because health is the greatest wealth.

Do write to us, if you found the information in the blog useful, and other information that you would like us to share for your overall good health and wellness.