13 Foods That Boosts Your Bone Health


Building healthy bones is extremely important. And when it comes to building strong bones, there are 2 major nutrients: calcium and vitamin D. While calcium supports your bones and teeth structure, vitamin D improves calcium absorption and bone growth. Magnesium, protein, omega-3 fatty acids, and vitamins A, C, and K are also essential for bone health. Here are the foods that will supply you with those essential nutrients when included in a balanced diet.

Oranges: Rich in vitamin C, oranges are so an excellent source of vitamin A, which is essential for normal skeletal growth and cell differentiation.

Milk: An excellent source of calcium, milk keeps your bones strong. In fact, just one cup of milk gives you almost one-third of your daily requirement. Milk is also fortified with vitamin D, to make sure your body absorbs calcium.

Spinach: An excellent source of just about every nutrient that a plant can offer, spinach is good for your bones because it's high in calcium and vitamins A, C and K. It is delicious, versatile and low in calories so it really should be a part of everyone's diet.

Cashews: Cashews have calcium and vitamin K, but what makes them best for your bones is magnesium.

Kiwi Fruit: Good for your bones Kiwi are delicious and has a very high content of vitamin C. They're rich in magnesium and also adds some calcium and vitamins A and K to your daily intake.

Salmon: Salmon is rich in vitamin D and omega-3 fatty acids that your bones need to stay strong and healthy. It is also an excellent source of protein. Rich in healthy fats, salmon isn't high in calories either.

Soy Milk: Typically fortified with calcium and vitamin D, soy milk is a good source of complete protein and omega-3 fatty acids.

Pumpkin Seeds: Pumpkin seeds are high in fiber, so they make a nice snack or addition to salads. They also contain some calcium and protein, but they're an excellent source of magnesium and omega-3 fatty acids.

Tomato Juice: High in several vitamins and minerals, including magnesium and vitamins A and C. It also has some calcium and a little vitamin K.

Red Bell Pepper: Red sweet peppers don't just look nice but they are also good for your bones because they're high in vitamins C and A. They also have some vitamin K. They're good for all kinds of diets because they're low in calories and a good source of B vitamins and fiber.

Walnuts: A good source of calcium, protein, and magnesium, walnuts are a bit high in calories like all nuts. But they are an amazing source of omega-3 essential fatty acids which is why they're satisfying. Therefore, eating a small handful of walnuts in the afternoon can tide you over until dinner.

Yogurt: Yogurt is among the best foods on earth. They are high in calcium and protein and is available in a variety of flavors. All you need to do is watch out for brands that are high in calories from all the added sugar.

Asparagus: High in calcium and very high in magnesium asparagus is a good source of plain protein. It's also and is very low in calories and is an excellent source of vitamins A, K and C.

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