As we grow older, what we don’t bother is to give our bones the proper care they deserve. What then happens is they’ll begin to deteriorate and become brittle, which can lead to osteoporosis, a condition that results in bone mass loss.
Another condition is osteogenesis imperfecta, which is when the bones begins to break or fracture easily.
The most common ways of maintaining stronger bones, remains exercise and plenty of sunshine.
What’s also important is diet, as what bones need are a variety of nutrients such as potassium, calcium, magnesium, and vitamins C, D and K, to maintain maximum strength and density.
8. Nutritious Sweet Potato’s
Sweet potato’s are a superior source of magnesium and potassium, making them an excellent way to boost bone health.
These nutrients are essential, since being low in magnesium does is disrupts our vitamin D balance, which affects bone health.
What the nutrient potassium does is neutralizes acid in the body, which leaches calcium out of the bones.
Eating just a medium sized sweet potato baked without salt contains, is around 30 milligrams of magnesium, and over 500 milligrams of potassium.
7. Eating Almonds
What most varieties of organic nuts does is provides multiple health benefits. When it comes to better bone health, almonds are considered the most beneficial.
This particular nut is one of the only sources, that contains valuable amounts of calcium.
Almonds are also an excellent source of magnesium, as this nutrient resides directly in the mass of our bones.
The best way of consuming them is by tossing them in a salad, or pureeing them into butter form. What just two tablespoons contain, is around 112 milligrams of calcium.
6. Fresh Grapefruit
What grapefruit has are excellent bone strengthening properties, as it’s one of the best sources of vitamin C.
What just one red grapefruit contains, is over 110-percent of the daily recommended amount. Why vitamin C is essential, is because 90-percent of the organic bone matrix is collagen.
This bone matrix is where it stores all its minerals. Healthy collagen that’s extracted from vitamin C, plays a key role.
Natural fruits such as grapefruit, are the best sources of vitamin C. Other fruits include strawberries, oranges, pineapples and papaya, which are delicious alternates.
5. Figs In Season
Figs are singled out because of their high calcium content. They’re fresh and in season, usually in the late summer and fall months.
Add them as a naturally sweet topping on pizza, or toss them in a salad. They’re also excellent to eat on their own.
What consuming just 5 medium fresh figs contains, is around 90 milligrams of calcium, which is 10-percent of your daily recommended intake.
You can also consume dried figs, which are available from the local bulk food store. What just one half cup contains, is 120 milligrams of calcium.
4. Dark Leafy Greens
Dark leafy greens are known to be excellent sources of calcium, such as kale, Chinese cabbage, bok choy, collard greens and turnip greens.
Just one cup of cooked turnip greens contain around 200 milligrams of calcium, which is 20-percent of your daily recommended intake.
What dark greens also contains is vitamin K, which is known to reduce the risk of osteoporosis.
Although spinach can be included in this group of vegetables, what it also contains is the element oxalic acid, which makes it difficult for the human body to absorb calcium.
3.Fresh Salmon
Fresh salmon, along with other fatty fish such as mackerel, tuna and sardines, are known to be excellent sources of vitamin D.
What just one 3-ounce fillet of fresh salmon contains, is over 100-percent of the daily recommended amount.
While fresh remains the best way to consume fish, what’s also found beneficial is canned salmon.
The reason for this, is they’re packed with their bones, which provides high amounts of calcium. What just 3 ounces offers is over 180 milligrams of nutrients.
2. Omega Fortified Eggs
Although eggs aren’t really a good source of calcium, what they provide is vitamin D and protein.
What just one egg yolk contains, is around 6-percent of the daily recommended intake.
Egg whites are also an excellent source of protein. So combined, eggs offer superior bone-boosting benefits.
What eggs contain is phosphate. What’s known is what calcium needs is phosphate to maximize its bone-strengthening properties.
So consuming eggs and other phosphorus rich foods such as lean meat, combined with calcium rich foods, does is keeps the skeletal system strong.
1. Dairy Products
Natural dairy products are well known sources of calcium. What many are also fortified with is vitamin D, making them beneficial for maintaining strong bone health.
What just one cup of milk contains, is around 30-percent of the daily recommended intake of calcium.
What one cup of Greek yogurt contains, is around 42-percent of the daily recommended amount.
Although cheese isn’t a good source of Vitamin D such as milk and yogurt are, what just 2 ounces of cheddar provides, is around 30-percent of the daily recommended amount of calcium.