It is very important to take care of your bones, as they anchor the muscles and protect the internal organs. The strong bones are also necessary for strength, balance and a good posture. There are various nutrients that will help you have healthy bones and these are minerals, calcium, proteins, phosphorus, magnesium, fiber, beta-carotene and vitamins. These nutrients will also prevent arthritis, osteoporosis, inflammation and achy joints. So, it is extremely important to have a proper diet so as to maintain your bones stronger and prevent various diseases.
There is no doubt that this is the top food for healthy bones. It is rich in calcium and this mineral is essential for strong bones. Milk also contains vitamins B12, A and D, phosphorus, riboflavin, magnesium and potassium and all these nutrients are extremely important for maintaining the health of your bones. As an adult, you can drink 2 cups of milk every day. The teenagers and children can drink more than 2 cups. There are many varieties of milk (whole, low-fat or skim) and you can choose the one that you like the most.
Another great source of calcium is the yogurt. Consume one cup per day and you will meet your daily calcium requirements. Yogurt is also rich in proteins, vitamins B12, A and D, phosphorus, riboflavin, magnesium and potassium. The traditional yogurts are the best option and you should avoid the Greek yogurt because it contains less calcium.
The third food rich in calcium is cheese. It is also a source of protein, vitamins B12, A and D, phosphorus, potassium, riboflavin and magnesium and will help you have strong bones. You can choose from the many varieties: cottage cheese, cheddar, parmesan, Swiss cheese, goat cheese, mozzarella etc. All of them have the necessary nutrients for healthy bones.
Vitamin D and calcium can also be found in the sardines. They can even be compared with the dairy products and the milk when it comes to the amount of vitamin D and calcium contained. Sardines are also high in vitamin B12, phosphorus and omega-3 fatty acids. Eat canned sardines on a regular basis and add them to you dishes, salads, pastas, pizza or sauces.
This leafy green vegetable contains vitamin C, calcium, vitamin A, fiber, magnesium, potassium and iron. Consume spinach raw, grilled, canned, frozen or boiled to benefit of its qualities. Other green vegetables that will help you maintain stronger bones are cauliflower, cabbage, broccoli and kale.
The sesame seeds are also essential in maintaining a healthy bone structure. They contain vitamin D, calcium, vitamin K, phosphorus and magnesium. These crunchy seeds can be eaten dried or roasted and in order to notice any benefit, you must consume ¼ cup of them. The sesame butter is equally nutritional and helpful for your bones.
There are numerous other foods that are rich in calcium and vitamin D and that can work towards offering you protection for the bones. These foods are collard greens, salmon, white beans and tofu.