Foods to Make Bones Stronger

Foods to Make Bones Stronger

What are the foods that are best known to make bones stronger? All of us loves to be healthy and happy and bones play a vital role in it.

Just like each movement of our body that involves muscles, bones also have equal weightage. If your muscles are powerful enough and healthy but bones are weak and the calcium in your bones is too low. You will feel pain when you move.

But don’t worry as we are here and today, we will be sharing some foods that can help you make bones stronger. Stronger bones are so important and you don’t get old too early.

30 years of age is when your bones are at peak mass. According to the research, it is proven that if your body doesn’t gain enough body mass till this age, there is higher chances of you suffering from fragile bones in later phases of life. Fragile bone is a term which means that your bones will break easily.

7 Foods to make your bones stronger

Here are the best 8 foods to make your bones stronger than ever and stronger than you can imagine. There are surely many more other foods but we have extracted some of the best. First you need to know that Vitamin D and Vitamin K are very essential for making stronger bones. High amount of calcium intake helps making stronger bones as well. Likewise, protein is also necessary for stronger bones. Foods to make your bones stringer are as follows:

1.      Vegetables

Foods to Make Bones Stronger

Vegetables plays an important role in making your bones stronger. Your body requires Vitamin C for production of bone-forming cells and Vegetables are good source of Vitamin C. Specially the vegetables that are green and yellow are very good when it comes to bones mineralization. According to a research performed on women over 50 years, it is proved that women who ate enough amount of onion have 20% less chances of osteoporosis.

2.      Foods rich in calcium

Almost all of us know that calcium is the supreme source of making bones stronger. Whenever we heard about “bones strong”, the first thing comes in our mind is calcium. Now, dairy products are one of the best sources of calcium. Milk, Yogurt, Cheese and Kefir are best sources of calcium.

3.      Foods rich in Vitamin-D

Foods to Make Bones Stronger

Vitamin D is another vital element that helps in making bones strong. Apart from foods, Sunlight is one of the best sources of Vitamin D. Milk, Egg yolks, Margarine, Salmon and other fatty fishes, fortified soy and fortified yogurts are considered as the best foods that contains Vitamin D.

4.      Foods rich in Vitamin K

Vitamin K is necessary for your body to make bones strong. Green leafy vegetables like Kale, Spanish, collards, swiss chard and all other green veg are best source of Vitamin K. Also, other than the green leafy vegetables, fish, liver, meat and eggs contain small amount of Vitamin K.

5.      Nutrients foods

Calcium is not only enough to make bones strong. Potassium is also very important for your body to make bones strong. Fruits usually contains rich amount of potassium. Bananas, Oranges, Apricots, honeydew, raisin and dry fruits have high ratio of potassium.

6.      Foods rich in Magnesium and Zinc

Foods rich in Magnesium and Zinc

Magnesium and Zinc are also required by the bones to become stronger along with the calcium. Whole grain, peanut, Almonds, black beans, dark chocolate and spinach are rich in magnesium.

7.      Omega-3 Fats and Collagen Supplement

The anti-inflammatory effect of Omega-3 Fatty acids is famous. Not only you have to take enough amount of Omega-3, but also you need to balance its ratio with Omega-6. Walnut, nuts, fish and all other sea foods are best source of Omega-3.

Collagen is known as the protector of bone health and is the main protein inside the bone. Citrus, eggs, berries, pumpkin seeds and leafy foods helps to maintain collagen in your body.

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