We all have that one friend or cousin who carries a skinny and straight-slim physique but often weighs much more than you. It is usually because of their bone density which covers their body mass substantially. In the long race of chiseled face, snatched waist, good abs, and healthy heart, we might overlook the fundamental importance of bones in the daily movement of our body.
Apart from maintaining mobility and strength, bones are also the supplier that fuels our body with necessary minerals of calcium and phosphorus whenever the body demands. However, our bones wither from their former strength and agility as we descend to seniority. The passage of time makes the bone weaker, and the body stops replacing them. But as nutritionists suggest, what we eat today has consequences for tomorrow. So, devouring healthy, fibrous foods that would enrich our bone strength can help us conquer the scourge of bone weakness that might come with old age. Your diet must reflect variety to accentuate every important minerals and nutrient to retain bone health.
Foods that make bones healthy and happy:
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Dairy
Dairy products such as milk and yogurt serve as one of the highest sources of calcium. Calcium tends to increase the vitality of bones, is considered a building block for our skeletons, and can act as a kryptonite against osteoporosis. Vitamin D is another important nutrient that can be extracted by consuming dairy products.
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Cruciferous veggies
Greens are your go-to buddy anytime when it comes to boosting strength in your body. Cruciferous Veggies, just a fancy name for green leafy vegetables, bring forth a bundle of essential nutrients, vitamin K and calcium, that help build bone health. Spinach, turnip, kale, cabbage, and broccoli are veggies that help you supplement your bones with substantial nutrition. Some delicious and nutritious green recipes are out there to help you satiate your hunger and fulfill your health requirements. You can always throw carrots and radish or make a soup to dazzle the dish.
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Nuts
Another good source of calcium is nuts. However, calcium isn’t just the only benefit that nuts bestow, it also consists of itself two other important components of magnesium and phosphorus. Consuming calcium might not be enough. You also need to be able to absorb and retain them. That’s when magnesium swoops in to save the day. Phosphorus is considerably healthy for the bones. Above all, nuts come in a bundle of variest, peanuts, almonds, cashew nuts, and much more. Just a handful of almonds daily can save you from much bone trouble in the future.
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Bananas
Sometimes lack of potassium in the body can lead to a reduction in calcium in the bones. Bananas are a great source of potassium. Potassium protects the body from calcium loss, prevents muscle cramps, and enhances mineral density.
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Cereal and Juices
Dairy often doesn’t turn out to be our cup of tea. But it is a rich source of calcium which you need to bolster the good health of your bones. In that case, the remedy is to resort to grain cereal and Juices, which can boost your calcium intake profoundly. Orange juices are excellent supplements of calcium and Vitamin D. There are different flavored cereals, like raisins and others. You can pick your favorite flavor and enrich yourself with good food and sound health.
The above-mentioned vegetarian foods would significantly help in enhancing your bone health. However, there are a lot of minerals that can’t be extracted easily for veggies alone, like Vitamin D. But worry not, as small showers under the Sun can remedy that problem. A balanced diet and regular exercise are all the manual you need to keep the bones kicking.
