Strong bones mean a strong body. Bones require utmost care at an early age and after the 40s when you start losing your bone density. People who eat a healthy diet tend to have strong bones than their counterparts. Here is a list of foods you should eat for strong bones:
• Dairy food especially milk: Dairy food is rich in essential mineral 'calcium', our bones and teeth made up of which. As compared to other dairy foods, milk is richer in calcium and vitamin D. Low or no-fat milk is highly preferred as it lacks the unhealthy saturated fat.
• Fruits: Kiwis, apricots, pineapple, berries, oranges and papaya are calcium-rich fruits. Banana is also good for bone health but indirectly because it contains magnesium that helps in calcium absorption.
• Dark green-leafy vegetables: Green-leafy vegetables like broccoli, lettuce and cabbage are rich in calcium, vitamin D and Vitamin K.
Calcium helps in strengthening the bones while vitamin D helps in absorbing calcium. Vitamin K is a fat-soluble vitamin that makes proteins for bone metabolism and ultimately, healthy bones.
• Nuts: Nuts like walnuts and cashews are extremely helpful in building strong bones as walnuts contain a type of omega fatty-3 acid that helps in reducing bone breakdown and cashews contain calcium, phosphorus and magnesium.
• Fishes and eggs: Oily fishes like salmon and sardines and eggs help in increasing bone density as they are rich in magnesium which helps the body absorb calcium.
• Beans: Beans like pinto, red and kidney are rich in calcium and magnesium too.
• Soybeans and tofu are also good options when it comes to the health of the bones, especially for vegans.
Besides a healthy diet, exercise also helps in strengthening bones. Exercises like weight-bearing and resistance not only help in muscle building but, also help in making bones strong. Training that is given in martial arts are highly focused on making bones strong.
Proper diet and training help simultaneously in strengthening bones. Absence of any of these will not give you satisfactory results.