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7 Best Foods For Building Strong Bones And Muscles

Eating the right foods for healthy bones can prevent bone-related issues. An unhealthy diet and genetics may aggravate the condition and cause brittle bones. You’ve got to take in the right balance of nutrients, vitamins, and minerals to keep all the systems in your body functioning properly, and to keep your bones and muscles strong and healthy.

For strong bones, the human body needs two key nutrients: calcium and vitamin D. Calcium is the mineral that strengthens bones and teeth, and vitamin D helps the body absorb calcium while improving bone growth.

Adults should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. If you’re over 50, make that 1,200mg of calcium and 400 to 600 IUs of vitamin D daily.

Including foods rich in calcium and Vitamin D is one of the best and most effective ways to boost your bone health. Here are the 7 best foods that can improve your bone health and combat osteoporosis.

Foods To Eat For Healthy Bones

1. Yogurt

yogurt

Yogurt is a good source of probiotics, calcium, potassium, and vitamins D, A, and folate. The research found that consuming yogurt on a daily basis can get you 30 percent of your daily calcium intake. Consume about three servings of yogurt per day. You can add it to your smoothies or breakfast bowl, make salad dressings, or add it to fruit salads.

2. Milk

Milk

Milk is another primary source of calcium, phosphorus, potassium, and vitamins A and D. An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium.

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You can keep your bones strong by consuming cow milk. You can also drink milk that’s fortified with calcium and vitamin D. However, avoid it if you suffer from lactose intolerance.

3. Fish

salmon

Fish like sardines, tuna, catfish, and salmon are whole food sources of vitamin D. Not only they are good for your heart, but also good for your bones. Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D.

Vitamin D helps promote bone mineralization. And without vitamin D, your bones will not be able to absorb calcium. Consume 3 oz of fish per day. It is best to have it grilled or baked for lunch or dinner.

4. Cheese

Cheese

Cheese is made from milk and is hence a great source of protein and calcium but is often high in saturated fat and salt. It is also a great source of vitamin A, vitamin B12, zinc, and phosphorus.

By consuming cheese on a regular basis, you will not only add flavor and taste to your food but also protect your bones from becoming brittle. If you are lactose intolerant, you can consume cheddar cheese that contains negligible or no lactose at all.

5. Eggs

Eggs

Eggs are a nutritious protein source and a staple in many people’s diets. Though they’re high in cholesterol, they also have many health-promoting qualities. Egg yolks are a great source of fat-soluble vitamins like vitamins D, A, E, and K. Vitamin D is essential for calcium to get absorbed and improve bone health.

For healthy adults, eating 1–2 eggs a day appears safe, as long as they’re consumed as part of an overall nutritious diet. Make sure you consume whole eggs instead of just the whites.

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6. Broccoli

Broccoli

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Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health.

It is loaded with calcium, vitamin C, potassium, phosphorus, folate, and vitamin K. Consuming broccoli on a daily basis can help you get strong bones and teeth. It also helps you lose weight and fight high blood pressure, cancer, and diabetes.

7. Nuts

Nuts are loaded with healthy fats, omega-3 fatty acids, and protein. Eating nuts on a regular basis may improve your health in many ways, such as by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels as well as bone health.

This nutritious high-fiber treat may even aid weight loss despite its high-calorie count. You can eat nuts whole or crush them and add them to smoothies, breakfasts, and salads. One drawback to nuts is that they’re high in calories, so it’s important to limit portions.

Frequently Asked Questions

Which fruit is best for bones?

Fruits rich in potassium, magnesium, vitamin K and vitamin C such as papaya, berries, oranges, pomegranate, dates, figs, kiwi, and grapefruit are good for bone health.

Which nuts are good for bones?

Most nuts and seeds boast an impressive nutrient profile, but a select few are especially good for combatting bone degeneration. Macadamia nuts, walnuts, hazelnuts, almonds, sesame seeds, pumpkin seeds, and sunflower seeds contain calcium, magnesium, zinc, and other essential nutrients.

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