What are the Best Foods for Strengthening Bones?

1,404 Views Updated: 30 Aug 2017
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What are the Best Foods for Strengthening Bones?

When it comes to health and fitness, building a healthy structure remains the foundation of a flawlessly functioning fit body. Having a strong set of bones is the most crucial requirement for that. A strong set of bones can prove to be a powerful anchor for the muscles and provide a well-built structure to the body.

The two essential nutrients that help us achieve bone strength are calcium, and Vitamin D. Calcium boosts the structure of the bones, and vitamin D contributes to better calcium absorption and growth of the bones.

Here are 8 healthy food options that you can include in your daily diet, to boost your bone strength.

#1. Milk
Milk is a rich source of calcium and contributes enormously to bone growth and strength. It contains riboflavin, potassium, magnesium, phosphorus and vitamins A, D and B12. All these nutrients are important for bone strengthening. Low fat, full cream or skimmed milk are the various varieties of milk one can choose from. Another added advantage remains the fact that you can blend it into smoothies and milkshakes in order to suit your preferences and relish the yummy treats. 

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(Image Courtesy: Healthline)

#2. Yogurt
Yogurt is a milk product and contains all the goodness of milk. It is a great alternative for all those who do not prefer milk. Yogurt contains riboflavin, potassium, magnesium, phosphorus and vitamins A, D and B12. There are various kinds of yogurt available for people with different tastes and preferences.

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(Image courtesy: CNN)

#3. Cheese
Cheese is also a great source of calcium. Including a little bit of cheese in your daily diet can help you improve your bone strength. You can choose from the wide variety of cheese available including cottage cheese, Parmesan, cheddar, goat, Swiss, mozzarella and many others.

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(Image Courtesy: Zimbivo)
#4. Spinach
Spinach is rich in magnesium, potassium, fiber, iron, vitamins A and C. this is a great alternative for all those who are vegetarians, and the ones who do not prefer milk and milk products. Spinach can be cooked into various dishes, which makes it easier to include it as a part of our daily diet.

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(Image Courtesy: Everything Backyard)

#5.Salmon
This fish is rich in calcium, omega-3 fatty acids, vitamin D, and protein. Consumption of this fish on a regular basis helps in strengthening bone density and bone accumulation.

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(Image Courtesy: A Chef)

#6.Tuna
Tuna is a great source of vitamin D. Three ounces of canned tuna contains around 39% of the daily requirement of the vitamin D. You can opt to cook it into various dishes and include it as a part of your regular meals.

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(Image Courtesy: Nom Nom Paleo)

#7 Eggs
The egg yolk contains vitamin D. Eggs are easy to include in our everyday diet, and also easily available at all times. This makes eggs an easy to access food product, the daily consumption of which will help in boosting the bone strength.

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(Image Courtesy: Food)

#8 White beans
They are a good source of fat-free protein, fiber, and calcium. They also contain all the essential nutrients for boosting bone growth. You can also choose to opt for black, navy or pinto beans. This leaves us open to include beans in our diet by cooking it into various dishes.

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(Image Courtesy: Simply Recipes)

Which of these options would like to include in your diet? Let us know your opinion in the Comments Section below!

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