The most common two nutrients for healthy bones are calcium and Vitamin D. With age, calcium in our body is reduced, especially in women. It is also known that foods that are rich in calcium prevent osteoporosis.
So, if you want to keep your bone healthy you have to include some calcium-rich foods in your diet chart. Calcium and Vitamin D are two main factors to keep our bone healthy and strong. Calcium works to build your bone and teeth structure while vitamin D works to absorb calcium in our body.
The most plentiful mineral in our body is calcium. It counts 2% in our body weight. Bone forms of a protein matrix that mineralizes with calcium (mainly), phosphate, and magnesium.
However, several studies have shown that include calcium in your diet reduces the risk of osteoporosis, cancer (1), heart disease and obesity.
The Institute of Medicine (IOM) of the US recommends that over 19 years of age pregnant and lactating women should consume 1000 mg calcium daily while the consumption of calcium on average young women in western countries is 800 mg. So, calcium consumption in pregnancy should be encouraged (2)
Intake daily calcium-rich food will reduce the risk of osteoporosis (3)(4). If you do not eat enough calcium-rich food then your body will take it from your bone and that leads to osteoporosis disease. There are some calcium-rich foods that will reduce osteoporosis and keep your bone healthy and strong.
There are some foods that are rich in calcium dairy and non-dairy to increase bone density –
Calcium in Dairy Foods
- One cup milk = 300 mg
- 1 cup plain Yogurt = 300 -400 mg
- One ounce cheese = 200 mg
- 1 cup kefir/ curd = 300 – 400 mg
- 1/2 cup milk pudding = 55 mg
Calcium in Non-dairy Foods
- One ounce Almonds = 70 mg
- 1 cup Broccoli = 90 mg
- One cup cooked Soybeans = 175 mg
1. Dairy products
There is no doubt that dairy products like milk, cheese, and yogurt (5) are rich sources of calcium. They strengthen your bones and reduce any bone-related problem.
The main source of calcium is dairy products (6) (7)but there are also some non-dairy products for those who feel uncomfortable by consuming dairy-products to fulfill scarcity of calcium in their body.
So, the dairy product is good for bone health and reduces the risk of bone fracture in old age.
Almonds are excellent delicious snacks. It is also called a promoter of wellness and good health. In addition, it is rich in protein, calcium, fiber, vitamins that improve your physical as well as mental health. Almonds are also beneficial to decrease cardiovascular disease.
This has great nutritional value. It is an excellent source of vitamin A, C, k, B2, and B6 as well as a good source of calcium, magnesium, phosphorus, and potassium. So, this strengthens your bone structure as well as lead to good physical health. It is also beneficial for healthy skin.
4. Soybean or Soy
Soybean is called a nutritional powerhouse high in protein and low in saturated fat. It is also a good source of calcium, iron, manganese, dietary fiber. It not only protects you from fracture of bone but increases the density of your bone ( 8) (9).
There are many types of soy products such as soy flour, soy protein, tofu, soybean oil.
5. Pumpkin seeds
Pumpkin seeds are also rich in Magnesium and Calcium which works together to keep your bone strong and healthy. A low level of magnesium in your body may lead to the fragile bone so you have to take magnesium as well as calcium and Vitamin D regularly. Pumpkin seeds are also beneficial for your memory power.
6. Green Leafy vegetables
Vitamin K increases not only bone density but also reduces the risk of bone fractures.
In addition, spinach is a good source of vitamin K which helps to prevent excess activation of osteoclasts that breakdown bone cells.
Moreover, a study has found that one cup of cooked spinach provides 1000% daily requirement of Vitamin K. So, it strengthens our bone structure and prevents any bone-related problem.
Walnuts are also helpful to reduce the risk of bone fractures and osteoporosis. These are rich in alpha-linolenic acid which decreases bone problems and strengthens the structure of our bone, as well as nuts, which are helpful for weight loss.
It also contains iron, selenium, calcium, zinc which improve health conditions and strengthen bone structure.
8. Olive Oil
It is a good source of vitamin A, E, and K as well as it also contains Calcium, magnesium, potassium which strengthens the structure of your bone and prevents bone loss (16).
In particular, lycopene present in it decreases the risk of bone loss and vitamin K and calcium increase the strength of your bone.
10. Fish oil
From the above discussion, we found that some dairy and non-dairy foods that are rich in calcium help you to protect from bone fracture and strengthen bone structure.
There are mainly two ways to strengthen your bone. One is the consumption of foods that are rich in calcium and the second is lifting weight. These will improve bone density as well as increases the strength of your bone. It also reduces the risk of osteoporosis.