What you put in your belly has a big impact on your skeleton through the years. This can only work if you add some of the best nutritious foods to your diet. Bones play an important role in the body as they help you stay upright and in movement. Bones also help in protecting the internal organs by supplying key minerals like phosphorus and calcium when there is a need for them for other uses.
Now, unfortunately, after the age of 40, these beneficial structures start to lose mass as the body stops replacing old bones. Here comes all the panic where you start questioning how to make bones stronger at this age? Well, don’t worry.
You must be afraid to know that this loss of mass can impact your power to move on your own and also increases the chances of developing conditions like arthritis and osteoporosis. But there’s no need to get frightened as there are some great food options that can help you maintain the strength of your bones.
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How to Make Your Bones Stronger with Food
In order to get this query answered on how to make bones strong, it is very important to make sure that the diet you take must be a clean and healthy one. So. it is up to you to make the best combination of food for yourself in order to feel okay. This way, not only your bones will be healthier but your palate will thank you for this change.
There are certain foods that can play a huge role in making your bones strong specifically high-calcium foods. Some of these are mentioned below. So, take your pens and paper and start writing down all the food options that you can add to your diet.
1. Stock Up on Nuts
Nuts are high in calcium and they are also rich in other nutrients that are very essential and that work great for bone health. Phosphorus and magnesium are two nutrients that are found in nuts that help a lot in absorbing the calcium in the bones and work great for its retention too.
Phosphorus is an essential component for healthy bones and research says that 85 percent of phosphorus in the body is found in the bones and teeth.
There are a number of nuts to choose from if you want the answer to how to make bones strong. Some of the best ones that you can opt for include, peanuts, pecans, and walnuts. But out of all almonds can always be a good bet.
Make sure that you eat a handful of almonds every day as it is one of the best sources of phosphorus and magnesium.
2. Veggies to Keep Them Bones Fortified
If you need another reason to eat plenty of greens here’s one for you. If you are wondering how to make your bones strong using greens then don’t worry. Leafy green vegetables, also known as cruciferous veggies are filled with nutrients that are great in supporting bone health. These include calcium and vitamin K particularly. Vitamin K helps well with calcium in assistance to get stronger bones.
The best cruciferous vegetables that you can feed on include,
- Broccoli
- Cabbage
- Turnip greens
- Kale
- Spinach
3. Make Dairy Your Best Friend
You must have noted that whenever there is talk about bone health the major things that are recommended by our mothers are dairy products. These include milk, cheese, and yogurt.
Dr. Muhammad Siddique Hamid who is a top orthopedic surgeon in Pakistan says that the best option to consume, as an answer to how to make bones strong, is by drinking a glass of fat-free milk and having a cup of greek yogurt every day.
To choose between full-fat and low-fat is completely up to you. But if you are someone who is a patient of obesity and is trying to lose weight and trying to keep the bones healthy at the same time, then you should go for low-fat milk.
4. Munch on Seeds
Just like nuts do, seeds also provide you with the magnesium, calcium, and phosphorus that are needed to make the bones strong. Seeds not only provide these nutrients but are also high in omega-3 fatty acids and fiber.
These polyunsaturated fatty acids not only help in responding to how to make bones strong but also play a major role in keeping the brain and the nervous system healthy and reducing inflammation in the body.
The best variety of seeds that you can add to your diet includes flax seeds, chia seeds, sesame seeds, and pumpkin seeds. Only one ounce of sesame seeds can be enough if consumed for the needed amount of calcium and magnesium in the body.
5. Beans – a Powerhouse of Bone Friendly Nutrients
All kinds of beans are best if consumed to get the needed calcium, magnesium, and phosphorus in the body. You can go for pinto beans, kidney beans, black beans, and even edamame to make sure that your bones are healthy and strong.
For people who are more into a plant-based diet, beans can be a great option as they are high in protein and fiber. It is a myth that consumption of greens and reduction of animal products is not an answer to how to make bones strong. However, plant-based products play a very positive role in keeping the bones strong and healthy.
Plant-based foods like beans help a lot in reaching the target of needed calcium in the body and with that provide other essential nutrients that can help a lot in keeping the body fit and healthy.
A cup of beans contains 84 mg of calcium and is also a great source of magnesium.
Wrapping it Up!
How to make bones strong is a question that is asked by all those who are above the age of 40 or are around this age. This is because at this age the bones start to get weaker and new bone mass stops to produce. It is essential to keep a check on the diet and opt for options that can be great for your bone health. If you are looking to get your calcium levels tested then make sure to get the Urine Calcium Test done. It is best to avoid artificial food options and switch to all the natural options that are mentioned above.
In case of any emergency or query, make sure that you see your nearest orthopedic surgeon by visiting Healthwire.pk.
