Strengthen Your Bones with These 7 Super Foods

Maintaining bone health and strength is vital for our overall well being, particularly as we get older. As we age, the density of our bones naturally decreases, making us more susceptible to bone disorders like osteoporosis. In this article, we explore some calcium- and vitamin D-packed superfoods that can fortify your bones.

You may not think much about your bones—after all, what’s out of sight is usually out of mind. However, what many people don't realise is that the health and strength of our bones play an integral part in our overall physical well-being. The bones in our body serve crucial functions, like providing structure to our bodies, safeguarding organs, supporting muscles, and storing calcium. It’s especially important to prioritise bone health in adulthood because as we grow older, the density of our bones naturally diminishes, rendering us more prone to fractures and other issues. But don’t worry, there is an array of bone-building foods that can combat bone-related diseases.

This article dives into the superfoods for bones that can enhance the vitality of our skeletal system. We have also covered a few tasty recipes that use these bone-strengthening foods as ingredients and are super easy to prepare at home.

Super Foods For Stronger Bones

To build strong bones, it is vital to include bone-strengthening foods into your diet. Let's look at the list of some of the nutrient-rich foods for healthy bones.

• Ragi

Ragi, or finger millet, is a calcium-packed super food for bones, offering 364 mg of calcium and 146 mg of magnesium per 100 g of servings. This millet stands out as one of the best foods for strong bones and joints due to its proven ability to help combat calcium deficiency and enhance bone mineral density.

• Bengal gram

Bengal grams are nutrient-dense foods for strong bones. A 100 g serving of chickpeas or Bengal gram contains 150 mg of calcium, 160 mg of magnesium, 267 mg of phosphorus and other nutrients crucial for strong bones. You can use these grams to create a nutritious meal bursting with a healthy dose of fiber, vitamins and antioxidants.

• Dairy products

Many dairy products qualify as superfoods for strong bones and joints due to their high calcium level as well as their vitamin D content, which is essential for calcium absorption and strong bones. Older people, in particular, face higher fracture risks. Thus it’s important to include dairy rich in vitamin D foods like milk, cheese, yogurt and paneer in your diet to meet at least 600 IU daily of vitamin D to maintain bone health.

• Fatty fish

Oily fish excel as top bone-strengthening foods because they are packed with vital nutrients like calcium, protein, phosphorus, magnesium, vitamin D, and vitamin K—essential for robust bones. They are also packed with omega-3 fatty acids, which promote bone health. Some examples include hilsa, seenghala, pomfret and Tilapia.

Try creating scrumptious dishes like doi Ilish, pomfret curry or tilapia shorshe, which is loaded with protein, phosphorus, and other essential nutrients for strong and healthy bones.

• Amaranth leaves

As per research, amaranth, a leafy vegetable, holds significant promise as a potential remedy for postmenopausal osteoporosis. The green leaves of Amaranth stand as an ideal food for healthy bones and joints, boasting 359 mg of calcium, 202 mg of magnesium, and 448 µg of vitamin K, all vital nutrients for maintaining robust bone health.

• Sesame seeds

White sesame seeds offer an excellent natural supply of manganese and calcium, vital for healthy bone development. A 100g serving would give you about 1283 mg of calcium and 2480 IU of vitamin D, making it one of the best foods for strong bones.

• Almonds

Almonds are an amazing food for strong bones and joints because they contain excellent sources of calcium and phosphorus, which play a role in boosting bone health and reducing the risk of fractures. Additionally, with their anti-inflammatory and antioxidant properties, almonds can protect you from many heart problems.

You can incorporate these superfoods for bones into your meals using the following recipes that are easy to follow at home:

Conclusion

By consuming nutrient-dense foods for strong bones that are high in calcium and vitamin D, we can propel ourselves towards a stronger skeletal system and healthier lifestyle. While this journey may be challenging, it is one that certainly pays off in the long run. Make sure you practice portion control and consume the above-mentioned food for strong bones and joints in moderation. You can always speak to your doctor if you have any queries or are currently dealing with a medical condition. Other important aspects include practical elements such as regular outdoor activities for proper absorption of Vitamin D from sunlight, adequate physical activity to boost muscle health essential for bone nourishment. Start today by setting up an ideal meal plan using the superfood for healthy bones discussed in this article to ensure a strong skeletal structure at all ages and stages throughout your life!