If you
have strong bones, you are less prone to fractures and osteoporosis as you age.
Below, you can find foods that help build and maintain strong, healthy bones.
Green
vegetables
Green
leafy vegetables are excellent sources of minerals necessary for healthy and
strong bones. In addition to calcium, they also provide magnesium, phosphorus,
potassium and iron – all of these minerals promoting stronger bones. Emphasize
vegetables like kale, Brussels sprouts, collard greens, mustard greens, Chinese
cabbage and watercress. While it’s true that spinach and chard also contain an
abundance of calcium and other minerals, they’re also loaded with oxalates
which can hinder calcium absorption in some cases, especially if you’re aiming
for a rich diet. in calcium.
Foods
high in protein
It’s
not enough to have rock-solid bones. Bones must also remain flexible to avoid
injury. This is why the consumption of foods rich in protein is crucial to
preserve the optimum state of the bone system. Very good sources of protein
include turkey and chicken, fish, eggs, beef, dried beans, and nuts and
oilseeds. Choose organic foods and wild fish because they are richer in
beneficial substances and contain fewer toxins.
Broths
There
are plenty of soups, stews, and sauces that call for using bone broths as a
base. This is good because broths contain minerals that come from bones that
have been simmering in water for a long time. When vegetables are added like
those mentioned above, the bone-strengthening benefits double.
Carbohydrates
It is
important to include sufficient amounts of carbohydrates in your diet to ensure
that the body does not just use protein for energy. Due to the presence of
carbohydrates providing energy, proteins can be used mainly for muscle and bone
building. It’s a good idea to focus on good carb sources like fruits, root
vegetables, or quinoa.
Foods
rich in trace elements
Having
the proper balance of trace minerals is essential for building strong, healthy
bones. There is no point in chowing down on calcium-rich foods if your body
lacks other minerals for proper absorption (eg, magnesium). Fresh fruits and
vegetables are wonderful sources of trace minerals. Be sure to eat plenty of
seaweed, and also nuts and oilseeds, as these are rich sources of trace
minerals such as iron, boron, selenium, phosphorus, calcium and magnesium.
edible
bones
Some of
the best sources of calcium are the animal parts where much of said mineral is
stored: bones. It is a good idea to consume edible bones such as chicken
thighs, ostrich neck, rabbit bones, duck wings, whole fish and others.
healthy
fats
The
right types of fats are essential for strong, healthy bones. Fish oils
containing EPA and DHA should be part of your diet. Excellent sources of these
bone-friendly fats are fatty fish like halibut, herring, mackerel, salmon,
sardines and trout. Also, coconut oil, avocado, various nuts, chia, flax and
hemp seeds are great foods for building strong bones.
