Foods For Better Bone Strength is an exciting topic of discussion for anyone. On a regular basis, my friends, patients, and colleagues love to indulge in food talk. Some for the sheer love of it and others because they are unsure about what food is best for them and their family members belonging to different age groups.
The other day, I had a patient who felt numbness, tingling, weakness, and had problems walking. I asked for some tests, and we found out she had a severely low level of vitamins B12 and D3, and was facing issues mostly due to this deficiency.
The trend in today’s time is such that a majority of us are trying out various types of diets for weight and appearance goals, more often than not. If the diet they are following is for medical reason, it makes sense, but following them blindly and eliminating certain important families of food for reason like fat loss and inch loss can land them in acute deficiencies in all probability.
Being the best orthopedic doctor in pune, I felt the need to talk about what food is essential and a must for the health of the bones in the long run. I recommend we include these in our diets on a daily basis as they are the best foods for bone strengthening.
How does food influence Better Bone Strength ?
Studies have proven that the calcium content of your diet is responsible for bone health. A diet lacking in calcium increases the risk of fractures, early bone loss, and lower bone density. Other factors responsible are: physical exercise, alcohol and tobacco use, age, race, hormone levels, and genetics.
Food can significantly impact bone health.
Our eating habits might have an impact on our bones. We need to choose healthier meals daily, and we can do this only if we are aware of the foods high in calcium, vitamin D, and other minerals crucial for our bones and body health.
We should get all the nutrients we require from consuming a well-balanced diet with plenty of dairy, fish, fruits, and vegetables. However, if we aren’t receiving the necessary amount from food alone, we may need to supplement our diet with multivitamins or other supplements.
Maintaining a nutritious, healthy diet is essential for bone and body health as we age. We can feel and look our best if we increase the amount of vitamin-rich foods in our diet. Prevent bone issues by consuming specific foods and supplements, which also have a variety of other health advantages.
The top foods to prevent osteoporosis; foods for better bone strength;
Eating foods high in specific vitamins and minerals will support bone health and lower your risk for various other illnesses as you age. Vitamins C, D, and calcium are essential for preventing osteoporosis and strengthening bones. Some of the most refined foods for bone health are listed below.
For strong bones, it’s important to consume calcium and fat from healthy sources. Dairy products like milk, cheese, and yogurt have abundant calcium. Your calcium intake will increase if you eat a couple of servings daily.
Veggies & Fruits
The produce section is brimming with healthy nutrients. The following are some top fruits and vegetables for preventing osteoporosis:
Our bodies need fruit and vegetables each day. Kale, collard greens, spinach, and mustard greens are leafy vegetables; figs, broccoli, oranges, and mushrooms are other vegetables. Prepared in a way you love, they provide your body with the necessary nutrients to support strong, healthy bones.
Particularly rich in vitamin D, which aids the body’s absorption of calcium, are salmon and tuna. A healthy protein intake is also offered by skinless chicken and other lean meats, supporting the development of bone and tissue.
Eggs are another excellent vitamin D source. Egg yolks are high in vitamin D but also contain cholesterol—pair egg yolks with a range of other vitamin D-rich meals.
Almonds, sunflower seeds, or pistachios are the best nuts to prevent osteoporosis. They come in various varieties and are an exceptional source of protein, healthy fats, and vitamins, including calcium and magnesium. As a snack, take a handful daily to support bone health.
Several morning bowls of cereal, orange juice, bread, and other foods have added calcium or vitamin D to aid in nutritional absorption. Fortified meals might be a suitable alternative if you are lactose intolerant or don’t enjoy some other nutrient-rich foods.
Additional Advice on Eating for Healthy Bones
Beans are not only rich in phytates but also calcium, magnesium, fiber, and other minerals. Phytates prevent your body from absorbing the calcium that beans have to provide. You can lower the phytate content by soaking beans in water for many hours and then boiling them in freshwater.
Meat and Other Foods High in Protein
For the health of your bones and body, it’s essential to consume adequate protein without going overboard and not getting enough protein, which may be detrimental to bones. The body can lose calcium if you follow a high-protein diet. By consuming calcium for your body’s requirements, you may make up for this loss. For instance, dairy products include calcium, which is crucial for solid bones.
Consuming meals high in sodium causes your body to lose calcium, resulting in bone loss. Reduce the number of processed meals, canned foods, and salt added to your daily diet. Look at the Nutrition Facts label to determine if food has 20% or more daily value. Limit your daily intake of salt to 2,300 mg.
Spinach and Other Oxalate-Containing Foods
Foods like spinach that are rich in oxalate (oxalic acid) hinder calcium absorption in the body. Rhubarb, beet greens, and sure beans are other foods that contain oxalates. These foods have other beneficial elements but shouldn’t be considered calcium sources.
Wheat bran is far less concentrated and unlikely to significantly affect calcium absorption in other meals like loaves of bread. You might wish to take calcium supplements at least two hours before or two hours after consuming 100% wheat bran if you take them.
Drinking alcohol can lead to bone loss. Be sure to limit alcohol consumption.
Caffeine in coffee, tea, and soft drinks (sodas) may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation.
Too much tea or coffee can reduce calcium absorption and cause bone loss.
Some studies suggest that colas are associated with bone loss, but not other soft drinks. The caffeine and phosphorus commonly found in colas may contribute to bone loss.
Some experts say Americans get too much phosphorus, while others believe it is not a problem as long as people get enough calcium. Harm to the bones may be caused when people choose soft drinks over milk and calcium-fortified beverages.
What additional defenses are there against osteoporosis?
There are other methods than food for promoting healthy bones and preventing osteoporosis. Certain supplements may enhance your vitamin intake and ensure you obtain the required daily allowances. Learn more about the suggested vitamins and how they might help to avoid osteoporosis.
People who consume a diet rich in foods that support bone health might still be at risk for osteoporosis because of the condition’s significant hereditary component. DEXA also scans. These scans, known as bone density scans, are crucial for examining your bone structure and monitoring any loss of density. Read our blog to learn more about DEXA scans, how they operate, and how frequently you should have them.
According to recent studies, omega-3-rich foods like fish oil, flaxseed oil, blueberries, soybeans, and olive oil may help strengthen bones. Although further investigation is required before a clear connection between these foods and bone health can be drawn, their numerous positive effects on general health make them good additions to your diet. According to studies, a modest intake of some alcoholic and non-alcoholic beverages, such as wine, beer, and tea, may also benefit your bones. More study is also required to grasp the connection between these beverages and bone health. They are your resource for bone health.
I hope the insights help better food selection for the health of the frame that holds us together! For more details book appointment at polaris health care – best hospital in pune