The food you eat every day is a big part of keeping your bones strong and flexible and preventing diseases like osteoarthritis, polyarthritis, and… Because of this, foods good for bone will help keep diseases of the bones and joints at bay.
To help build strong bones, you need to eat a balanced diet and work out regularly (so that the bones get the signal to adjust and repair). Here are some foods that are eaten every day that help the bone system grow and repair itself.
1. Seagrapes (Umibudo)
Vietnam sea grapes are good for you because they have healthy amounts of protein, calcium (calcium rich foods for bones) , and polyunsaturated omega-3 fatty acids (DHA, EPA, ALA). In the meantime, it works well to reduce inflammation and ease the pain of bone loss.
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2. Dark Green Leafy Vegetables
Calcium is the only way to keep bones strong, and there is no other way. There is a lot of calcium in cow’s milk, but you can also find it in a lot of vegetables, especially dark green ones.
Dark green vegetables like Bok-choy, Chinese cabbage, kale, collard greens, and turnip greens are the best choices. About 200 mg of calcium can be found in one cup of cooked radishes, which is about 20% of the daily calcium requirement. Also, dark green leafy vegetables are full of vitamin K, which lowers the chance of getting osteoporosis.
3. Potatoes
Magnesium and potassium are two nutrients that aren’t as well known but help keep bones strong. If the body doesn’t get enough magnesium, vitamin D balance will be off, which can hurt bone health. Potassium neutralizes acids in the body and filters calcium out of the bones. The best way to get both of these nutrients is to bake a medium-sized sweet potato without salt.
4. Citrus fruits
If you eat a grapefruit with breakfast, your taste buds will be awakened for the rest of the day. Citrus fruit has a lot of vitamin C and has been shown to keep bones from breaking down. About 91 mg of vitamin C are in the red or pink flesh of a whole grapefruit. This amount gives you what you need for the whole day. You can also use oranges instead. This fruit has about 83mg of vitamin C in it.
5. Salmon
Salmon and other fatty fish are full of nutrients that make bones stronger. They have vitamin D, which makes it easier for the body to use calcium, and omega-3 fatty acids, which are good for bones. Canned salmon is one of the best ways to get salmon because the small, tender bones are mixed in with the meat during the canning process. About 197 mg of calcium are in 85 g of salmon.
6. Plant-based milk
Cow’s milk has a fair amount of calcium, which helps the body build strong bones. Also, the same thing happens with nut milks. Soy milk, almond milk, and coconut milk are all examples of these kinds of milk. They all have a lot of calcium and other nutrients that the body needs to grow and develop.
7. Smart sweeteners
Unlike refined white sugar, molasses has a lot of calcium that helps the body’s skeletal system grow. Up to 41mg of calcium can be found in just 1 tablespoon of sweet syrup. If you can use molasses instead of honey in oatmeal or yogurt, the food will be better for your body, especially your bones.
Along with foods that are good for bone growth, the diet should limit unhealthy foods like viscera (which is high in phosphorus), fast food, and salt. Beer, alcohol, tobacco, and other stimulants should also be avoided.
