Bones are the most crucial feature of our body, and we should put some effort into keeping our bones healthy. Bones protect our internal organs and maintain the structure of our bodies. The bones reach their highest density within the age of 30. If the bones do not have enough mass, they become fragile and easily breakable. A lower bone density also increases the risk of getting Rickets and Osteoporosis later in life. But with exercise and a regular healthy diet, you can easily maintain bone density. There are many nutritious food items available that will help strengthen your bones.
https://cdn.pixabay.com/photo/2018/03/12/16/24/spine-3220105_1280.jpg
Foods that help you build stronger bones:
Calcium and other bone minerals are the key ingredients of our bone. If we maintain a healthy diet with enough calcium, we can prevent thinning bones. We also need vitamin D to ingest the calcium in our bodies. Vitamin D also gives a boost to our immune system. Here we have made a list of some nutritious foods that will help you get a strong bone density.
- Eat Calcium-rich food items like daily products:
Calcium is the key ingredient of bones. So, you have to make sure you are taking enough calcium. Dairy products like milk, cheese, cottage cheese, yogurt are rich in calcium. Adults need at least 1000 mg calcium per day. But 1300 mg of calcium is crucial for growing children, and for older people, it is 1200 mg per day. Surprisingly, if you take a portion of food with 500 mg calcium, your body will not be able to absorb it all. The absorption rate is much higher with small amounts. So, it is better to include a calcium-rich food item in every meal. Some people opt for supplements instead of taking calcium through food. But it increases the risk of heart diseases. So, include high-calcium foods in your diet.
- Use Kratom strains for stronger bones:
Kratom strains are comparatively new in the wellness world. Kratom strains are the dried leaves and stems of Mitragyna Speciosa plants. Kratom strains are a great food to strengthen your weakened bones. According to some studies and research, cheap kratom powder has great potential in speeding up the healing process of fractured bones. There are different Kratom strains with a long list of therapeutic benefits. Many kratom strains can help you mend broken bones and prevent further fractures. Daily use of Kratom Strains will help you get stronger bones. They also work as an analgesic. So, if you feel pain due to a fracture, Kratom Strains will help you relieve the pain and get better.
- Add more vegetables to your diet:
Well, you already know how crucial it is to eat your greens. Cruciferous veggies, otherwise known as leafy green vegetables, are rich in bone minerals, Vitamin K, and Vitamin C. Vegetables are also a great source of calcium. If you are vegan or lactose intolerant, you have to turn to veggies for calcium. Vitamin K bolsters your bone health and helps calcium to build stronger bones. Some scientists believe that the antioxidant properties of Vitamin C protect the bones from damage. Add some cruciferous vegetables like kale, broccoli, spinach, cabbage, turnip greens to your diet. Women over the age of 40 are prone to lose bone density and muscle strength. Eating lots of greens can prevent osteopenia (low bone mass) and osteoporosis (brittle bones). You can drink kale juice or chop and fry some veggies and strengthen your bones.
2. Intake foods with Vitamin D and Vitamin K:
Vitamin D and vitamin K play a significant role in maintaining bone health. They help the bones absorb calcium. The largest source of Vitamin D, better known as the “sunshine vitamin,” is sun exposure. Some fatty fishes, for example, tuna, salmon, and rainbow trout contain Vitamin D. Cheese and livers also work as a source of Vitamin D. But still, more than one billion people suffer from Vitamin D deficiency.
MK-4 and MK-7 are the two most commonly known forms of Vitamin K. Eggs, meat, and liver work as a source of MK-4, and sauerkraut, cheese, and soybean products contain MK-7. Some studies suggest that MK-7 is more effective in increasing Vitamin K levels in the blood.
- Nuts, seeds, and beans contain loads of bone-strengthening minerals:
Nuts are full of vitamins and essential bone minerals. Nuts are a great source of magnesium and phosphorus. Bones and teeth take on more than half the amount of phosphorous of our body. You can choose from walnuts, almonds, peanuts, and others but almonds are the best bet for bone density.
Like nuts, seeds also contain plenty of calcium, magnesium, and phosphorus. Seeds have omega-3 fatty acids and fiber. They help lower cholesterol, reduce inflammation, and keep your nervous system smoothly running. Adding some chia seeds, pumpkin seeds, flax seeds, and sesame seeds will benefit your bone health a lot.
Beans are the best source of protein and fiber, especially if you are a vegan. Kidney beans, black beans, and edamame contain many bone minerals.
To conclude
Bone strength is not a thing to take lightly. Most people ignore their bone health and do not care until it is too late. The signs of lower bone density do not appear at an early stage. So, you have to take care of your bone health. Eating a healthy diet full of nutritious foods will help you protect your bones. Give your children enough bone-strengthening foods in their growth years. Eat your protein regularly.
Bones are also 50% protein. A low-calorie diet will cut down your metabolism and cause muscle mass loss; it can affect your bone health too. Try to consume at least 1200 calories per day with other nutrients. Also, try to maintain a healthy weight as lower body weight can contribute to lower bone density, and obesity can reduce bone quality and increase the risk of fractures. Not only a proper diet, but exercise can also help you strengthen your bones. Strength training, resistance bearing, and weight-bearing exercises can help you improve your bone density.
