Do you know that paying attention to the type of food you consume and knowing the effect of this food on your body can save you from so many health issues? Food generally constitutes so many nutrients beneficial to human health but as you grow, your choice of food should entail some particular classes of food more than the other.
When it comes to strong bones there are two important nutrients that contribute to this, and that is vitamin D and calcium. Vitamin D helps improve how calcium is absorbed into the bone to enhance growth while calcium gives support to teeth and bones in the body.
These two nutrients that support teeth and bone are quite important at a young age and also important as we grow older. Lack of these nutrients in the body can result in some types of disease, for instance, lack of vitamin D can result in Rickets – when a person experiences skeletal deformities, having soft bones or when the bones do not mineralise properly. Lack of calcium in the body can also result in a disease known as hypocalcaemia, this disease can be life-threatening if not properly taken care of.
It is necessary to keep in mind that a healthy bone is an important part of how healthy you are. Therefore, including the appropriate amount of the required nutrient needed for strong bone and teeth could be life-changing while avoiding the occurrence of certain diseases caused by the deficiency of this nutrient.
It is no news that most dairy products are rich in calcium and enhance strong bones, there are also some other types of food that could provide the body with calcium as well as vitamin D when consumed.
Here is a list of some types of food that can provide you with strong bones, you will be surprised about some of the food on this list!
Salmon
With the high level of omega-3 fatty acids present in salmon, just 3-ounce of this food type provides the body with the right level of Vitamin D which helps in protecting the bone mass. Include salmon in your meal today for a healthy and strong bone. Study shows that people who consume fish more than five times a week have more bone mass and vitamin D intake compared to people who consume fish once or twice weekly.
Sardines
Fish might not come to mind when talking about food that enhances strong bones. The omega-3 fats present in sardines contain a high level of calcium are really beneficial to the body not only for stronger bones but it is also valuable for heart diseases and arthritis.
The consumption of sardine can help reduce the rate of bone loss that happens in osteoporosis. This food type also contains vitamin D, it is a great source of vitamin D for people living in areas that do not get much sun while consuming sardines do not leave its tiny bones out as it is nutritious as well.
Tofu
Who would have thought tofu could be rich in calcium. The main ingredient in which tofu is made from which is soya beans is a good source of calcium and so is tofu. Tofu is also rich in iron, protein and some other nutrients as well, it also includes some minerals that also improve healthy bones such as selenium, phosphorus, and manganese.
Soya milk and tofu are a great source of non-dairy calcium and also lactose-free which serves as an alternative to milk. A cup of tofu has a calcium concentration of about 835mg and when this is compared to a cup of regular milk whose calcium concentration.
Spinach
Natural sources of calcium are mostly found in green leafy vegetables but there is more to it. Are you a vegetarian, you certainly have no worries. Nature has blessed green leafy vegetables with a lot of nutrients that could enhance strong bones in the human body some of which includes vitamin K, magnesium and vitamin C.
The vitamin K present in spinach is a very important nutrient in which its deficiency can lead to loss of bone in the body. Consuming about ¼ of slightly cooked spinach can provide you with the normal vitamin K content needed by the body daily.
Eggs
The egg is a great source of non-dairy calcium, one egg contains about 21mg of calcium. Eggs are also richly concentrated in vitamin D and this is a complete package of the nutrient needed for strong bones. Most of the nutrients in an egg are present in the egg yolk.
Prunes
Prunes are known as dried plump, they are great for lunch were paired with nuts and also a great source of healthy bone nutrients. Prune also contains vitamin K which reduces the occurrence of bone loss in the body.
Onions
Isn’t it surprising that onions can be part of the food that enhances strong bone in the body? Well, it is! Consumption of onions helps strengthen bones in the body due to the presence of polyphenol in it. Research shows that daily consumption of onions can help in improving the bone mass by 5percent.
Nuts
Nuts are known to be a powerhouse of minerals, healthy fats and vitamins. So it no news if it helps in providing the body with strong bones. Nuts such as walnuts and almonds contain minerals that help in strengthening the bones in our body.
Grapefruit (Red)
The high content of vitamin C in grapefruits helps strengthen the bone. Vitamin C is a great nutrient when it comes to building a high collagen level in the body and the bone present in the body has a matrix of 90percent collagen. Constant consumption of vitamin C leaves you with a stronger bone as well as a younger-looking skin.
Tahini
Tahini is made from grounded sesame seeds. It tastes like peanut butter, high in healthy fats and a great option for salad dressings and sandwiches. This food type is highly concentrated in calcium, thus help in building strong bones in the body.
Tahini also contains other nutrients such as protein, vitamin B, magnesium and iron which also help to strengthen the skeletal system. The presence of calcium in tahini can help in reducing anxiety, it is a great choice if you are not a fan of dairy products.
Tahini can be paired alongside crackers, carrot stick or low-fat bread. It is not a bad idea to get started with the consumption of healthy foods that can help build up strong bones while keeping a healthy diet which helps improve your well-being.
Author’s Bio
Alex Morrison has worked with a range of businesses including real estate, health care and business consultants. He has used his knowledge and experience to work for clients as diverse as Hale Corp, The Orthodontic Place and Models &Hobbies 4 U to help them reach their business goals.
