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Top 5 Foods for Healthy Bones

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Top 5 Foods for Healthy Bones: Hello, Everyone Today am going to share some exciting facts on The Top 5 Foods for the Healthy Bones. We know that our bones are the supportive system of the body. Therefore, it is essential that it is trying to keep them healthy and healthy. It is also the importance to keep our bones fit to prevent the various diseases like osteoporosis, rickets, etc. There are many ways to keep them healthy among which, the exercising regularly and eating a proper food that is good for the bone health and these are the two significant ways. Here are The Top 5 Foods for the Healthy Bones.

Top 5 Foods for Healthy Bones

Foods for Healthy Bones
Foods for Healthy Bones

1. Milk

The 99% of our body ‘s calcium is found in our bones. The teeth and calcium is an integral part of our bones, which is makeup, So, we need to provide ample of the calcium to our bones for them to remain healthy. Since the Milk is one of the richest and natural sources of the calcium. The threat is one full glass of the milk which contains about 300 mg of calcium. The Adults need about 1000 mg of calcium for per day which is roughly translates to the around 3 full glasses of the milk a day. Whereas the kids in the age group of 4 to 19 years need about 800 to 1300 mg of the calcium per day, which is around 3 to 4 glasses of the milk per day, if they are to form and maintain the healthy bones as adults.

2. Nuts and Seeds

The pumpkin seeds are good for the bones. Almonds, pistachios, and walnuts with the calcium and vitamin D from which these two essential components when it comes to keeping our bones more healthy and robust. These serve as an excellent snack, as they can eat anytime and anywhere. The Adults are recommended these meals to consume at least 1 to 2 servings of the nuts where one serving equals a 1/3rd of a cup, for the healthy bones. However, one should not go over the board with the use of the nuts, seeds as they also contain a high level of the cholesterols which can lead to a clogging up of the arteries in the long run.

3. Yogurt and Cheese

The Dairy products have come packed with the calcium, vitamin D, proteins and other vitamins that are needed by the body for the health of our bones. A full cup of the yogurt has almost the same amount of the calcium, which is as Milk. However, it does not contain as much as vitamin D as the milk has. Cheese does not only do it taste good, but it is also comes packed with calcium for those who are lactose intolerant there is no need to miss out this as these days there are plenty of the yogurt and cheese varieties available in the markets, that are lactose-free or with a reduced lactose. Many of the research has pointed out that removing the lactose content of the milk; it does not affect its calcium content.

4. Pumpkin and sunflower seeds

The Bones don’t just need a Calcium for their health, in fact, too much of the calcium which makes them brittle and put them at the risk of the fractures. So, it is better to balance your calcium out with the other elements and vitamins. The Pumpkin seeds are one of the most abundant natural sources of the magnesium. In fact, by consuming a 1/4th cup of these seeds daily will mean that you have used about 185 mg of the magnesium. Similarly, the sunflower seeds are also rich in the magnesium with a mere 100 gms which are containing approximately 420 mg of the magnesium. The Chewing on these crunchy seeds will not only give you magnesium, but it also gives the Vitamin E, B1, iron, calcium and phosphorous.

5. Saltwater Fish

The Saltwater fish are critical if you need to have an excellent healthy bone. Most of the fish are known to contain a high level of the Vitamin D, which is required by the bones to absorb the calcium. The primary function of Vitamin D is to control and regulate the absorption and also excretion of the calcium in our bones, especially when the body calcium level is low. As during the low calcium levels, the body brings the calcium from bones and supplies it to the muscles, who need an adequate calcium for the functioning usually. Having a proper vitamin D, which helps and the saltwater fish like Ravas, Bangda, Pomfret and Bombil contain the plenty of the Vitamin D. If you don’t need any of an essential fish and by use, the smaller fish along with their bones is nutritional as their bones will contain the more calcium.

So, these are the points mentioned above for the Top 5 Foods which is healthy for the bones. These food items are needed to keep our bones more robust, and should it not just depend on them wholly when it comes to the maintenance and the health of our bones. Moderate to the heavy exercise should do our bone-friendly diet, if we are to have healthy bones. If some Queries or Questions is persist then, please feel free to comment your viewpoints.