Bones are what help a body to stand on its own. This is the framework of a human body. Aside from supporting the body, it allows the body to move, protect the internal organs, and also produce blood cells. It can also store minerals which are needed for the body. With all of this importance of the bones, this gives us more reasons to take care of our skeletal system.
Exercise and a healthy diet are the best ways to strengthen the bones. When it comes to diet, there are certain foods that we can eat that can definitely help our bones become healthier and stronger. So here are the most important foods that should be part of your diet.
TOP 5 Foods for Healthier Bones
In order to maximize the bones’ potential, you need to eat foods that can help strengthen it. There are plenty to choose from and you can find most of this when you visit https://www.sailajakitchen.com/best-food-strong-bones/. But to make life easier for you, here are the ones that are popular among dietitians and nutritionists.
- Eggs. It is recommended that you eat 2 to 3 eggs daily. One egg is enough for individuals with Diabetes.
- Fish. We all know that fish has plenty of Vitamin D. Since the bones need more calcium to grow and maintain its health, Vitamin D that we get from fishes like Salmon can help absorb calcium that we can get from different food groups. Two servings a week is enough for salmon.
- Citrus Fruits. Vitamin C can help retain the health and strength of our bones. 60 to 100 mg of Vitamin C is enough for your daily consumption.
- Milk. Adults are recommended to take 3 to 4 cups of milk a day.
- Green-leafy Vegetables. The greens are very rich in vitamins especially Lutein, Beta-Carotene, as well as Kaempferol, and also Quercetin. All of these are antioxidants that can also help bone damage. It is recommended to take 3 to 4 cups of kale a week which can be incorporated into many dishes.
When Bones Deteriorate
When bones are not well taken care of, there is a possibility that it will deteriorate. This is the reason why we have to be careful when it comes to taking care of our bones. The older we get, the weaker our bones are. There are certain diseases that cause bone deterioration.
- This is one of the most common bone problems that can cause bone deterioration. According to studies, 8 out of 10 adults experience this as early as 30 to 40 years old and the ratio gets worse as a person grows older.
- This is another bone loss disease that is milder compared to osteoporosis. The decrease in the bone density will lead to where the bones become fragile and there is a greater chance of fractures.
- This is commonly an inherited disease, but usually gets worse when we lack the nutrients that our bones need. The most common symptoms are short stature, loose joints, as well as weak muscles, and brittle teeth.
Keeping our bones healthy is very important. According to studies, 8 out of 10 adults are high risk in bone degenerating diseases. One of this is osteoporosis. It is important that we take necessary actions when it comes to our health, especially our bones.