Healthy bones are an integral component for our overall health and should not be overlooked. Bones are responsible for the production of blood cells, protecting our organs and supporting our entire body. Healthy bones enable us to lead healthy independent lives while weak bones are at a risk of breaking easily resulting in fractures and joint pain. Foods rich in calcium promote healthy bones and can easily be included as part of our regular diet.
The most traditional and recommended source of calcium, milk is highly beneficial in promoting health bones. A cup of milk is said to have one-third the amount of our daily required calcium. For those unable to digest regular milk, substitutes such as almond milk and soy milk also offers various health benefits.
Dark Green leafy vegetables
Another reason for eating those green leafy vegetables is the amount of calcium present in them. Greens such as arugula, kale and collard greens are rich sources of calcium. While spinach is considered to be one of the healthiest green leaves, it is not recommended as a source of calcium due to the presence of oxalic acid which limits the body’s ability to absorb calcium.
Fish such as Salmon, Catfish and Tuna are great natural sources of Vitamin D which along with calcium is crucial in maintaining healthy bones. Further, these fish are also loaded with omega 3 fatty acids and other minerals which offer great benefits to the human body.
Almond butter, while being great in taste, is rich in calcium. This high protein butter is low in fat and cholesterol while being loaded with nutrition. For best results, choose organic almond butter without any added sugar.
This dairy product is loaded with calcium and is loved by children and adults alike. Consuming cheese made from skimmed milk offers high amounts of calcium while being low on the fat content.
Yogurt is amongst the highly recommended sources of calcium as it is said to possess more calcium than the milk it is prepared from. Avoid processed and flavoured yoghurts that contain more sugar than nutrients and opt for regular yoghurt for maximum health benefits.
The most loved breakfast meal, eggs are a great source of Vitamin D and promote a healthy bone structure. Combine the egg whites and the yolk for an overall healthy and nutritious meal.
Broccoli may not be everyone’s favourite ingredient, but it is a rich source of calcium. This vegetable also packs in high amounts of fiber and vitamins making it quite nutritious and healthy.
Some form of physical exercise on a regular basis is imperative to maintain healthy bones. A highly sedentary or lethargic lifestyle can lead to bone and muscle weakening causing frequent joint pain and fractures.
Calcium is essential for maintaining healthy bones. In case one is not able to consume enough calcium, such as in the case of lactose intolerance, one must consult their physician for supplements. Lack of calcium leads to weaker bones which can have a severe impact on lifestyle.
Foods That Negatively Affect Bone Health
Excess consumption of salt depletes the amount of calcium in the bones causing them to weaken over time. Following a low sodium diet can offer one several health benefits along with better bone health.
Consuming excess amount of alcohol on a regular basis can have a significant impact on one’s bone health.
Drinking more than 2-3 cups of tea or coffee in a day can interfere with the body’s ability to absorb calcium thereby weakening bones.
Many aerated drinks such as colas and sodas have been suggested to remove calcium from bones causing them to weaken over time.