Top Foods for Strong Bones

We have all the magical and medicinal qualities in the food we eat daily. Eating the right food in the right amount can prevent all the defects and diseases in our body. To keep your bones healthy and strong, you should not just rely on supplements and food. You should exercise regularly to keep your body functioning well and keep all the health problems away from you.

Milk
Milk is the best food for your bones. It is rich in calcium and vitamin D, which is very important for strong bones. Children should drink two glasses of milk every day. They need more calcium to build their bones strong at their growing age than the adults do. People under 50 years of age need 1000 mg of calcium daily. Adult above the age of 50 need 1200 mg of calcium daily.

Yogurt and Cheese
If you don't like milk, then you can get the same amount of calcium from yogurt and cheese. There are other milk products, which you can eat to meet the daily calcium requirements of your body.
A single cup of yogurt can provide 300 mg of calcium to your body.

Seeds
Seeds are the richest source of magnesium and other minerals. But the pumpkin seeds outshine from the rest. You can add jackfruit and pumpkin seeds in your food and get all the healthy minerals for your stronger bones.

Sardines
Sardines are the magic food for bones since it can do wonders to your bones. They are the richest source of calcium and are highly recommended to osteoporosis patients. Three ounces of sardines contain a little more calcium than one cup of milk. Nowadays, canned sardines are also available in the market.

Nuts
Bones are not as strong as hard iron rods. They are made up of living cells which contains fluid. Everyday, our old bone cells die and the new ones replace them just like any other cell in our body. That is how they grow and heal post fractures.
Nuts are rich sources of minerals to keep the bones strong and healthy. Walnuts are rich in alpha linolenic acid and omega-3 fatty acids. They help the bone to be strong and prevent easy breakage.
Brazil nuts are also a great source of magnesium. The other foods with the goodness of alpha-linolenic acid are flaxseeds, flaxseeds oil, soybeans and canola oil.

Green-leafy Vegetables
Green leafy vegetables are never out of any food lists. They can heal any problem and any defect in our body. The leafy vegetables like Chinese cabbage and broccoli can deliver calcium along with proteins for the healthy and flexible bones. One cup of turnip greens or chopped broccoli contains 200 mg of calcium. So if you are lactose intolerant, you can switch to these food items for your healthy bones.

King Crab
King crabs are the beasts of all the crabs out there in the sea. The flesh of the king crab is loaded with zinc which is very important for the healthy bone mass. So you got one more reason to dine in your favorite Chinese restaurant today. Eating the claw of this crab once in a week is very beneficial for your bones.

Prunes
A sweet treat to your mouth, prunes are must have food item for women who are suffering from osteoporosis. They also have a fiber called inulin, which helps in better absorption of calcium in your body and strengthens your bones. They are also responsible to cure arthritis. Now we made it easy for you to choose the gift you are going to present your grandparents on your next visit.

Bok Choy
Ever wondered how these Chinese kung fu fighters are so strong and tough. Well not just them, but bok choy is the secret food for all the action heroes in Hollywood and kung fu masters. Bok choy is a kind of Chinese cabbage, which is rich in calcium, Vitamin A and C, folic acid, iron, beta-carotene and potassium. Hence it is the complete food for your bones. Bok choy helps to boost your bone density and keep your muscles and nerves in good order, which means this is the food, which has potential to make you as fast and strong as Bruce Lee in karate!

Banana
Now it is turn for something more easy and delicious to eat. You might be surprised to know that one banana contains the entire RDA of potassium and calcium! They help to boost your immune system, help to metabolize proteins in your body and prevents loss of calcium from your body. The carbohydrates in banana helps to recover after heavy and strenuous workouts and keep you energized.

Kiwis
They are not just the food for anti-ageing, like bananas they also have bone-protecting potassium. They are also rich in vitamin C and lutein, which helps to reduce heart-risks. It is suggested to eat your kiwi with the peel since it too has some nutritional values.

Soy food
Recent studies show that isoflavone is needed to strengthen the bone density. This organic compound is found in soy food. Soy foods like tofu are rich in these organic compounds and are essential to strengthen your bones. Half a cup of tofu was found to have 250 mg of calcium.

Fortified food
Fortified foods should be the food item not to be missed out. If you are unable to drink milk or dislike tofu and leafy vegetables, then the fortified foods with the good amount of calcium can do the work for you. Fortified foods have different levels of vitamins, minerals and calcium you need for your body. They make good nutritious breakfast or snacks and are available in different flavors. Fortified orange juice contains up to 240 mg of calcium and fortified cereals contain 1000 mg of calcium per cup. So one serve of your favorite cereals can work like magic on your bones.

Calcium supplements
Calcium supplements are advised to patients when they have had serious bone injury or in case of osteoporosis. Calcium supplements are available in the market for both men women and children. If you are getting enough calcium from your food then it is not required to take calcium supplements separately. The extra amount of calcium in blood causes harm to our renal organs. To maximize the amount of these supplements, one should not take more than 500 mg of calcium at a time.