Bone Health – 5 Healthy Food Options for Stronger Bones

The food that we eat has a significant impact on our well-being and health. That is why often doctors are seeing commenting on your diet and why you need to make it good and healthy. Healthy bones are a basic need of life so that you can enjoy good health benefits.

 

According to top orthopedic surgeons in Islamabad, healthy bones are the best solution if you do not wanna fall prey to the aftereffects of deformed bones in the later years of your life. 

 

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• Dairy Products

 

No one can deny the impact of dairy products on good bone health. Some common dairy items such as milk, yogurt, and cheese. This is because these items are loaded with calcium. Calcium has long been in the news for its major contribution to improved bone density and health. Both milk and yogurt are known to significantly improve the overall health and density of bones.

Make sure to add these food products to your meals so that you are able to enjoy the perks of healthy eating and good food. In case you are going on a non-fat route then you need to add fortified fats to your diet. Try to drink a glass of milk every day or eat a bowl of yogurt during your breakfast.

This way you are able to make sure that the level of vitamin D and vitamin A is optimized in the body.

• Nutty Treats

Nuts are a famous winter treat that is loved by all. It is easy to consume and enjoy because they are highly convenient to eat. These are rich in magnesium and potassium. Two of the most famous nutrients that are needed by the body in ample amounts are these two.

Magnesium is needed because it helps to absorb as well as retain the levels of calcium in the body. While phosphorus is essential because of bone density. It is necessary because almost 85% of our bones are made up of phosphorus. Thus it is a no-brainer that a person needs an adequate amount of these minerals so that the bones may stay in shape.

One of the best things about consuming nuts is that they are easy to eat and loaded with a huge amount of these above-mentioned minerals. You can make good use of the following nuts such as:

• Almonds
• Walnuts
• Peanuts
• Pecans

Thus try to incorporate these nuts into your diet so that you can enjoy the benefits of good bone health.

• Seeds

In addition to nuts if there is another thing that you should consume so that you are able to enjoy good and healthy bones it is seeds. Seeds are also one of the prime sources of calcium, magnesium, and phosphorus.

Furthermore, seeds are also known to give your body a boost in the levels of fiber and omega 3 fatty acids. These compounds are known to play a significant role in reducing inflammation as well as lowering the level of bad cholesterol in the body. This way your brain and body are able to work in a better manner with an improved defense system.

Looking out for seeds here are some valuable options to start from:

• Flaxseed
• Chia seeds
• Pumpkin seeds
• Sesame seeds

In case you are looking for ways to add some seeds into your diet you can do it by sprinkling them on your salads or by using them in baking goods.

• Meats

No one can deny the importance of protein and the role they play in maintaining your body’s metabolism and systems. In addition to strong muscles, your body also demands proteins for good bone density and associated health of it.

According to several doctors, a good deal of protein is necessary for the right absorption of calcium in the body. Thus if you need your bones to be with you in the long run then you should add more meats to your diet.

But you need to be mindful of your protein content because it can lead to calcium leaching off. This can have a worse effect on your bones. It can cause bone deformation and subsequent breakdown.

• Vitamin D and K

Both vitamin D and K are necessary for building strong bones. You might have seen several advertisements that are revolving around upping your vitamin D game so that you can get strong bones. Vitamin D is essential because it can lead to the absorption of calcium. It takes calcium from the blood and makes it a part of the bones.

The Bottom Line

Make sure to eat all these above-mentioned foods if you want to enjoy the luxury of good and healthy bones. For further consultation, you can reach out to your primary healthcare providers at any time.