6 Foods that Can Strengthen Bones


strong bonesBones do a lot to support every activity we do. Increasing age, makes bones thinner and the risk of osteoporosis increases.

According to Healthcommunities, Jeri Nieves, Ph.D., a health expert affiliated with the National Osteoporosis Foundation (Nof) mentions a balanced and healthy diet that can help bone loss.

Well, here are 6 types of food that makes your bones stronger.

1. Food with protein
Eat foods that contain enough protein, not too excessive. Protein helps produce collagen fibers that provide a framework for bones and protein intake that is important for bone health. In fact, according to some studies, adults over the age of 80 years old with a low protein intake has higher bone fracture risks.

Consume 5 ounces of protein that can be derived from poultry without skin, fish, nuts, seeds, as well as what foods that are low in fat. Avoid red meat, poultry with skin, fat, butter, cream and oil with saturated fat content.

2. Fruits and vegetables
Some researches sees the relationship between consumption of fruits and vegetables and improved bone health. The content of vitamins, minerals, and antioxidants help the body maintain strong bones and muscles. Consumption of at least 1 1/2 cups of fruits and 2 cups of vegetables each day gives good results.

3. Foods rich in calcium
When calcium intake is low, then automatically the body takes it from the bone. As a result of that is bone loss and bones fracture easily. Consume milk or yogurt, sardines, and broccoli. Foods that contain vitamin D is good for the bones.

4. Exercise
At least do a little exercise for 30 minutes every day. Weight training or muscle strengthening are proven to develop the functions of your bones. Besides that, exercise will reduce your risk of suddenly falling when walking because of strong bone structure.

5. Consumption of vitamins and minerals
Magnesium, potassium, vitamin C and vitamin K is some content that is needed for good bone.

Magnesium is found in spinach, green beet, tomatoes, potatoes, sweet potatoes, and raisins. Potassium is in papayas, oranges, bananas, and plums. Vitamin C is in many fruits such as papaya, red and green peppers, oranges, grapes, strawberries, and pineapple. Last is vitamin K which can be found in green vegetables such as spinach, and cabbage.

6. Reduce salt intake
Sodium contained in salt has a bad effect for the bones. Besides salt, flavorings and preservatives are not good for body and bone health.