Which Food is Good for Bones
With age, your bone density decreases. Women, particularly, are more likely to experience osteoporosis after menopause, as their estrogen level declines rapidly. Your bones break down and rebuild. However, the rate at which your bones regenerate drops significantly as you grow older.
This heightens your risk of bone fractures, requiring multiple visits to the orthopedic hospital in Navi Mumbai. Among the many factors that affect your bone health is your diet. We’ve researched the top 7 foods that can keep your bones healthy. Here’s a look.
7 Bone-friendly Foods
- Dairy Products
Just one glass of milk (approx 250 ml) has as much as 300mg of calcium. That’s up to 30% of the calcium that you need every day. Cheese is also a delicious and healthy source of calcium. To complement these, you can add yogurt to your diet. It improves calcium absorption.
- Eggs
Eggs, especially the yolk, contain vitamin D, which helps deposit calcium into your bones. It also contains phosphorus, zinc, choline, and protein, which support good bone health. The protein found in eggs offers amino acids, which aid in building and repairing bones.
- Leafy Green Vegetables
Leafy greens like spinach, kale, cabbage, and collard greens are not only an excellent source of calcium, but they also have several nutrients that support your overall bone health.
They have fiber, antioxidants, folate, and vitamin K (which binds calcium in your bones). Gentle cooking will help preserve the vital nutrients in these vegetables. To make the best of it, consider making salads, green chutney, or adding them to Dal.
- Beans and Lentils
Dal is a staple food in India. So, it may not be hard to add them to your bone-friendly diet. Beans, like soybeans and kidney beans, are also great foods for your bone health. They contain plenty of phosphorus, magnesium, and calcium, all of which are vital for building and repairing your bones. Beans and lentils also provide antioxidants that are good for your gut health.
- Fatty Fish
Fatty fish contain omega-3 fatty acids and vitamin D, which support calcium absorption and help control inflammation. Sardines, especially, are known for offering calcium. To get maximum nutrients from fatty fish, consider baking and grilling them instead of deep frying.
- Nuts and Seeds
Nuts and seeds have calcium, magnesium, protein, and healthy fats, all of which are essential for good bone health. Almonds, chia seeds, and walnuts are a few options you can add to your bone-friendly diet.
- Fruits
Three dried figs contain around 90 mg of calcium. Figs, prunes, and other fruits (essentially the ones rich in vitamin C) are often recommended by an orthopedic doctor in Navi Mumbai. They help absorb calcium from plant-based foods, such as leafy green vegetables. You can add these fruits to oatmeal or smoothies. Or, you can have them raw.
Conclusion
A balanced diet with vegetables, healthy fruits, lentils, nuts & seeds, and dairy products makes an excellent choice for people concerned about their bone health. These foods help keep your bones in good health. While calcium supplements can be used for bone health, avoid going overboard with supplements, as they might increase your risk of kidney stones.