We know that bones are the support system of the body. Therefore, it is very important that you try to keep them strong and healthy. It is also important to keep our bones healthy in order to prevent various diseases like osteoporosis, rickets, etc. There are many ways to keep them healthy among which, exercising regularly and eating proper food that is good for bone health are the two major ways.
Eating the right food for bone health comes down to two important nutrients- Vitamin D and calcium. Calcium is a mineral that is essential for the proper functioning of the body. Vitamin D is important as it helps to absorb calcium. A lack of these two nutrients may lead to brittle and fragile bones that are more prone to various diseases and fractures.
In this article, I am going to share the top 10 foods for healthy bones. These foods are very important in order to keep our bones healthy and strong.
Best Foods for Healthy Bones
The top 10 foods for healthy bones are as follows:
1. Dark and leafy greens
Dark and leafy green vegetables like arugula, kale, and watercress are some of the best sources of calcium. Although people include spinach in this list, spinach contains oxalic acid which hinders our body’s capacity to absorb calcium.
Vitamin D is seldom found in nature. Salmon is a fatty fish that is one of the best sources of Vitamin D. Canned salmon has softer and more edible bones than the fish which means, it is power-packed with calcium too.
If you love eating fish, here we have another healthy option for you. Catfish is very a inexpensive variety of fish that can easily be found in the market. It is one of the highest Vitamin D making it really good for bone health.
4. Almond butter
Amongst all the tree nuts, almonds have the highest amount of calcium content. If it is in butter form, it will help you reap even more benefits. Almond butter is not only a rich source of calcium but it also is high in protein with no cholesterol and low fat content.
Cheese is made from milk. And it is quite a known fact that milk has loads and loads of calcium. Therefore, cheese too is high in calcium. Of all the varieties of cheese, mozzarella cheese in particular is the cheese which has the highest amount of calcium.
Yogurt is an age-old culinary product. Because of the preparation process of yogurt, this food has comparatively more calcium than milk. Therefore, it is one of the healthy foods for bones.
This is another healthy fish on our list. It is also a type of fatty fish that is loaded with Vitamin D. Not only Vitamin D, but it also has lots of potassium, magnesium, and omega-3 fatty acids which makes it a very healthy food for bones and overall body health.
If you are a vegan, this might be good news for you. Eggs contain a good amount of Vitamin D which helps in improving bone health. But make sure you eat the yolk of the egg because Vitamin D is mainly found in the yolk.
Broccoli is the second best source of calcium after kale and arugula. It is not only good for bone health but also, is an excellent source of Vitamin C, fiber, and other nutrients that are full of cancer-fighting properties.
Milk is the best food for bones. It is loaded with calcium and vitamins which make our bones strong and healthy. This is the only reason why milk is essential for children. Mostly every dairy product (products made from milk) is good for bone health.
Are you aware of all these best foods for healthy bones? Do you include them in your diet or will start including them now? Do share your feedback with us!