Although bone formation has occurred since we were born, we have to make lots of effort throughout our life to maintain it’s strength including doing regular exercise and consuming some foods that can strengthen bones. We should also be aware of reducing the consumption of foods and drinks that result in porous bones.
Having strong and healthy bones not only affect good body posture but also helps maintain the internal organs and muscles of your body. It is also important to maintain your body’s balance and strength.
To get strong bones there are two nutrients that must be consumed every day. They are calcium and phosphorus. Women aged 30 years old or older especially have to consume lots of foods that contain lots of calcium and phosphorus. From the age of 30, bone density starts to reduce quite drastically in some cases, so it’s very important to live on a balanced diet eating the right foods.
Here are 6 foods that are known to maintain the health and strength of bone :
Milk has a high content of calcium. According to several studies, low fat milk contains higher calcium and helps facilitate the absorption of calcium into the body. Milk also contains potasssium, magnesium, riboflavin, phosphorus, vitamin D, A and B12, which all help maintain optimal bone health.
- Dairy Products
Dairy products such as cheese and yogurt are also good sources of calcium. For those of you who are allergic to lactose in milk, you can consume dairy products that are lactose free or have low lactose.
- Sardine and Salmon
Both of these fish are found to have a high calcium content. The calcium intake of three sardines in a tin is equal to a cup of milk. Moreover, sardines also contain high vitamin D. Similarly, salmon fish contains high levels of omega-3, calcium and vitamin D. Three ounces of salmon can meet your vitamin D needs each day.
- Green vegetables
Green leafy vegetables such as Broccoli and Bok Coy are the best source of calcium. When green vegetables are consumed, they give off an alkaline effect which can help prevent the loss of calcium from the body. Green vegetables also contain calciferol which helps the absorption of calcium into the body.
- Nuts and Grains
Nuts and grains such as walnuts, almonds and flax seeds also contain omega 3 and minerals. Almonds and peanuts also contain potassium which prevent calcium being lost through the urine.
- Orange Juice
Orange juice also contains many vitamins, minerals and calcium. For those of you who are allergic to milk and lactose, try fulfilling your daily calcium by consuming more oranges in your daily diet to get strong and healthy bones.