Something that most people are not aware of is that bones are made from living tissue. They are comprised from collagen, calcium-phosphate mineral complexes and living bone cells which are responsible for removing and replacing weakened sections of bones.
Of course, throughout your life, you will keep losing old bones and keep making new ones.
Having healthy bones is beneficial for number of reasons, maintaining good posture, strength and balance being just some of them.
People who fail to take care of their bones in a proper way are at risk of many severe conditions, osteoporosis being one of them.
In order to prevent these things from happening, the key is in choosing a well-balanced diet.
These are some superfoods that will allow you to maintain strong and healthy bones throughout life:
If we have learned one thing when we were kids is that eating carrots will give you good eyesight and drinking milk will give you strong bones. Milk is the best source of calcium and vitamin D, which are essential for building healthy bones.
Drinking 3 glasses of milk per day is enough to satisfy the daily requirements of a fully grown man. Of course, other dairy products such as yogurt and cheese are also known to contain high levels of these important minerals so it is a good idea to include them in your diet.
There aren’t many single foods that can benefit your health in sufficient amounts as it is the case with salmon. This fish makes an excellent source of vitamin D, vitamin B12, phosphorus, protein but also omega-3 fatty acids, niacin and vitamin B6.
Canned salmon with the bones is known to provide a strong dose of calcium. Other fish that also contain high levels of these essential nutrients are sardines, tuna and mackerel.
Maintaining a colorful diet is an important factor of having strong bones. This is why some green vegetables make a great diet addition. Most leafy greens contain a respectful amount of both vitamin D and vitamin K which in correlation play a crucial role in calcium absorption.
Some of the best veggies are definitely kale, broccoli, Brussels sprouts, spinach, collard greens, cabbage, bok choy etc. Vegetables are generally known to neutralize blood, which helps reduce the calcium excretion and related bone loss.
What is most important when it comes to eating healthy is trying to maintain a well-balanced nutrition. This means finding the right correspondence of proteins, minerals, fruits and vegetables in your diet.
All of these nutrients should ensure adequate levels of calcium and vitamin D, to make sure you are nurturing your bones in a suitable way.
Natural calcium is found in all of the mentioned foods, but also in some others such as sesame seeds, soy, dry figs, almonds and fortified foods as well. You can also include calcium supplements, to battle the calcium deficiency and easily add it to your diet.
If you manage to maintain a balanced diet throughout every day, your body will get the sufficient quantities of nutrients you need and hopefully keep your bones and your overall health resistant to certain illnesses and conditions.
The best time to start implementing these simple lifestyle changes is in early childhood or young adolescent years. What is also important is to combine this new diet with a proper set of exercise in order to get the best possible results.
Avoiding unhealthy habits like alcohol and smoking could also be quite beneficial in your battle for stronger bones.