Bones and muscles are a vital structure of our body. To build strong bones and muscles – you will need vitamin D and calcium. As we age, our bones become weaker. In this period, a nutritious diet can help to preserve bone and muscles strength. Magnesium, protein, and omega-3 fatty acids are essential for bone health.
According to one research,
- Adults should get 1000 milligrams of calcium.
- Over 50 people should get 1200 mg of calcium.
Vitamin’s deficiency can lead you to have weaker bones. In case, you develop osteoporosis, get plenty of vitamin D and calcium. It will slow down the effect of disease and prevent fractures.
Discover what foods you should be eating that can support your bones:
Yogurt is fortified with vitamin D. One cup of yogurt every day can be a good source of daily calcium. It also provides magnesium, zinc and small amounts of vitamin K2.
A yogurt contains beneficial bacteria to protect the gut and improve our digestion system and absorption of all nutrients bones require. You can get 30% of daily calcium intake from yogurt. You can add yogurt to your smoothie, breakfast bowl or add to fruit salads. Always choose non-fat yogurt for strong bones.
Seeds are the best source of calcium. They contain proteins, iron, potassium, dietary fiber, and phosphorus. In all seeds, sesame seeds are the best for strong bones. They are high in zinc. Low levels of dietary zinc lead to have osteoporosis.
Pumpkin seeds are a great source of omega-3 fatty acids and magnesium. They are high in fiber. You can roast them and eat. You can consider flaxseeds, melon seeds and sunflower seeds in your diet. Every day one or 2 tablespoon of seeds consumption is beneficial for stronger bones.
Strengthening bones is connected with strengthening the kidneys. Beans are basically legumes. Most of the legumes are good for kidneys. Star eating black beans. They contain 135 mg of calcium per half-cup serving.
Beans are rich in calcium, omega-3 fatty acids, potassium, and phosphorus. There are various types of beans you can try for strong bones. Try cowpeas, chickpeas, bean sprout and lentils. You can take ½ – 2/3 cup of beans three times a week.
Cheese is a great source of calcium, vitamin A, vitamin B12, phosphorus, and zinc. It protects your bones from becoming brittle. You can consume ½ – 1 ounce of cheese per day. Once slice of cheese has 200 milligrams of calcium.
Parmesan cheese is the best source of protein and vitamin A. You can make oven-baked cheese crisps. Excessive use of cheese should be avoided. Cheese contains a small amount of vitamin D. It is not enough to put a large dent in your daily needs.
5. Fortified cereal
Cereal is a tasty way to get your vitamin D. You can start your day with calcium-fortified cereal. They are high in fiber and low in sugar. Don’t forget to add milk. A whole-grain cereal with a cup of milk contains 600 mg of calcium. You can add black currants and walnuts in your cereal. When you don’t have time to cook salmon or go out for breakfast, have a bowl of delicious cereal.
6. Orange juice
Orange juice is the great source of vitamin A and vitamin C. They are essential for collagen formation and skeletal growth. The orange juice helps to pump up your body’s calcium level. According to one study, it is proved that ascorbic acid in orange juice help with calcium absorption.
Buy calcium-fortified orange juice and have it in your breakfast. You can consume 1-2 servings of fortified juice or cereal every day. Always choose the orange juice which is fortified with calcium. Orange juice is vital for healthy bones.
Milk is a great source of calcium, potassium, vitamin A and vitamin D. To keep your bones strong, use cows’ milk. Always choose lactose-free milk. An eight-ounce glass of fat-free milk will provide you 30% of a daily dose of calcium.
To get the double benefit of milk, choose a brand fortified with vitamin D. You should consume 2 glasses of milk per day. You can choose soymilk or almond milk as well. If you don’t like milk, try it with a smoothie or make a creamy sauce.
Spinach is good for your bones. It contains calcium, vitamin A, C, and K. Spinach is low in calories so can be part of everyone’s diet. One cup of cooked spinach contains 25% of the daily dose of calcium. You can make a fruit smoothie and add a handful of spinach in it.
You can use spinach leaves on your sandwiches and as your salad greens in place of iceberg lettuce. Try other leafy greens like – Kale, Mustard Greens, Swiss Chard, and Bok Choy.
Your bones need vitamin D and omega-3 acids to stay strong and healthy. Salmon contains both. It is an excellent source of protein. Good news is – salmon is not high in calories. You can use salmon for sandwiches and salads. You can consume two portions of salmon per week. Have it grilled or baked.
Eggs contain 6% of your daily vitamin D. Vitamin D is in yolk so don’t opt for egg whites. Eggs contain protein which is vital for muscle building. Eggs also provide vitamin B12. It helps your body break down fat. You can have it in breakfast with your tea or coffee.