Healthy and strong bones are essential to our health. Healthy and strong bones help in protecting your organs, provides structure, and store calcium. Below are 20 super foods for healthy and strong bones.
1. Plain Yogurt
Yogurt has a high content of protein and calcium which are vital in strengthening bones. Research shows that one cup of yogurt has over 12 grams of protein and 450 milligrams of calcium.
2. Orange juice
Oranges have a high content of vitamin C which is essential in collagen formation. In addition, Oranges are rich in vitamin A which is important for cell differentiation and normal skeletal growth.
Figs are rich in vitamins and minerals that are fundamental in bone health. Figs contain vitamin K, vitamin C, and calcium that strengthens your bones.
Spinach has a high content of vital minerals and vitamins essential for bone formation such as vitamin K, vitamin A, vitamin C, and calcium.
Salmon has a high content of omega-3 fatty acids and vitamin D that helps in keeping your bones healthy and strong. Also, Salmon is rich in protein. Salmon has a low content of calories but a high content of healthy fats.
Cashew nuts are rich in magnesium which is essential in healthy and strong bones. They also have a little bit of vitamin K and calcium.
7. Pumpkin Seeds
Pumpkin seeds are an amazing source of omega-3 fatty acids and magnesium which plays a vital role in strengthening your bones. They also contain some protein and calcium.
8. Soy Milk
Soy and soy milk has a high content of omega-3 fatty acids and proteins. In addition, soy milk also contains vitamin D and calcium which are better for your bones.
Kale is termed as a super food for strong and healthy bones because it contains a high content of vitamin C, vitamin A, vitamin K, and calcium.
Asparagus has a high content of magnesium and calcium. It also contains vitamin C, vitamin K, and vitamin A. Asparagus are also associated with low calories and plain protein.
Milk has a high content of calcium which is a vital mineral in keeping your bones strong. Milk also contains vitamin D and vitamin A which enhance the strength of your bones.
Walnuts have a high content of protein, magnesium, and calcium. In addition, they also contain omega-3 fatty acids. Take a small number of walnuts because they’re high in calories.
13. Sesame Seeds
Sesame seeds are an excellent source of magnesium, calcium, and phosphorous. All these minerals help in keeping your bones healthy and strong.
14. Green Tea
Green tea contains anti-inflammatory and antioxidants known as flavonoids. Research shows that these compounds help in strengthening your bones. Drinking green tea regularly has a positive impact on enhancing bone mineral intensity.
Scientific research shows that regular consumption of prunes decreases the risk of osteoporosis and aids in strong and healthy bones. Prune contains phenolic compounds that signal bone cells to enhance the formation of bones.
16. Swiss Chard
Swiss chards contain minerals such as magnesium and calcium. It also contains vitamins such as vitamin C and vitamin A which aid in strengthening your bones.
17. Kiwi Fruit
Kiwi fruit has a high content of vitamin C and magnesium which helps in boosting your bone’s health. In addition, kiwi contains vitamin K, vitamin A, and Calcium.
18. Tomato Juice
Tomato juice has minerals and vitamins such as magnesium, vitamin C and vitamin A. Also, it contains small quantities of vitamin K and calcium.
19. Sweet Peppers
Sweet peppers, especially the red sweet peppers help in keeping your bones healthy and strong. They normally contain vitamin A and vitamin C, vitamin, K.
Collards are rich in minerals and vitamins such as magnesium, calcium, vitamin A, vitamin C, and vitamin K.