Having strong bones makes you less susceptible to ending up with fractures and osteoporosis when you’re older. Below you can find foods that help build and maintain strong and healthy bones.
Green leafy vegetables are excellent sources of minerals necessary for bone health and strength. Other than calcium, they also supply magnesium, phosphorous, potassium and iron — all of which promote stronger bones. Load up on the likes of kale, Brussels sprouts, collard greens, mustard greens, bok choy and watercress. Although it’s true that spinach and Swiss chards also contain an abundance of calcium and other minerals, they’re also loaded with oxalates that may hinder proper calcium absorption in certain cases, such as when having a calcium-rich diet.
It’s not enough that you have rock-solid bones. Having flexible bones is also essential to keep related injuries at bay. This is why the consumption of protein-rich foods is crucial for keeping the skeletal system in an optimum state. Wonderful sources of high qualityprotein include turkey and chicken breast, fish, cheese, eggs, tofu, milk, soymilk, lean beef and pork cuts, beans, and nuts and seeds.
There are lots of soups, stews and sauces that call for the use of stock as base. This is a good thing as stock used in whipping them contains minerals that have leaked out of the bones while being simmered in water for a long time. When vegetables are added like the ones mentioned above, the amount of bone-strengthening benefits double up.
It’s important to include sufficient amounts of complex carbohydrates in your diet. This is done to ensure that the body does not turn to protein for energy. Thanks to the presence of energy-giving carbohydrates, protein can be utilized mostly for muscle building and strengthening the bones. It’s a good idea to focus on healthy sources of complex carbohydrates such as brown rice, wild rice, oats, cornmeal, amaranth, quinoa, buckwheatand products out of whole grain flour. All of them also contain magnesium, a mineral necessary for proper absorption of calcium.