Contributed by: Rachana Arya
One of the most important elements that determine your bone health is age.
The loss of bone strength is one of the earliest and most visible changes that people encounter as they age.
As a result, incorporating various nutrients into one’s diet, particularly those that aid in bone strength, is becoming increasingly important.
As part of a healthy and balanced diet, people should include everything the body needs for strong bones, such as calcium and Vitamin D.
Calcium helps with bone and teeth formation, whereas Vitamin D helps with calcium absorption.
Here is a list of fruits and vegetables high in key nutrients that should be included in everyone’s diet, regardless of age.
It is a calcium-rich green leafy vegetable that can aid bone growth. A cup of boiled spinach can offer about a quarter of the daily calcium requirement.
Its fibre-rich leaves are also a good source of bone-friendly vitamin A. On top of that, this versatile leafy green also has vitamin K and calcium, which can reduce your risk for osteoporosis.
Add oranges to your breakfast and you’ll be doing more than waking up your taste buds.
Citrus fruits are loaded with vitamin C, which has been shown to help prevent bone loss.
Freshly squeezed orange juice offers the body calcium and Vitamin D, which helps to strengthen bones.
In fact, fortified orange juice has about the same amount of bone-building calcium as dairy milk and can also help prevent osteoporosis, if consumed regularly.
Bananas are replete with several vitamins, minerals, fibre, and antioxidants. Most importantly, they are rich in potassium and magnesium.
Both these minerals play a key role in bone health and represent an interesting nutrient for the prevention of bone loss and osteoporosis.
This makes bananas the most bone-healthy fruits. Numerous studies suggest that incorporating one banana into your diet helps increase the density, and thus the strength, of your bones.
One medium ripe banana contains potassium- 9% of the RDI and vitamin C- 11% of the RDI.
Pineapple is a powerhouse food that contains a plethora of bone-friendly nutrients. Pineapple does not directly give Vitamin D or calcium to the body; rather, it is a source of potassium that helps to neutralise acid load and prevent calcium loss.
It is also replete with a lot of vitamin A. Make sure to add this fruit to your everyday diet and to keep your bones strong and healthy.
Berries have numerous health advantages. Packed with chock-full of nutrients that support bone density, strawberries are a superfood that will benefit anyone’s bone health.
They are high in nutrients including calcium, manganese, potassium, Vitamin K, and Vitamin C, all of which aid in bone building.
Research has found that eating them every day can help improve your bone density.
This tropical fruit is abundant in calcium, with each 100-gram serving providing 20 milligrammes.
Research suggests that Vitamin K, which is plentiful in papaya, can make the fruit useful in maintaining good bone health.
If you’re looking for bone-strengthening fruits, kiwis should be near the top of your shopping list.
Kiwis have the most calcium – over 60 mg – in both the fruit and the juice.
It aids in the development of bone strength, tooth structure, and the prevention of osteoporosis.
Kiwi is beneficial to bone health and so everyone should actually be snacking on this fruit.
Your bones are important at every stage of life, providing structural support, and securing your muscles in place. If you want to build strong bones – and stave off osteoporosis – be bone-aware.
Start including these fruits and vegetables in your normal diet. The good-for-you nutrients in these foods will not completely stop bone loss, but they will help ensure that your body has the materials it needs to build strong bones, which will mean less risk for fractures and other injuries.
Also. it’s best to opt for frequent bone strength screening tests as they can help you learn about the health of your bones, allowing you to take necessary measures to enhance their health.
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