Low bone density is quite common with the lack of good food habits and proper sleep. Our bones need good care as they’re the support system of our bodies. If we keep neglecting bone health, then we can break our bones easily while doing our regular work. Foods rich in protein take care of our bone health. Various protein and calcium supplements are found in the medical shops to care for our bone health. However, it is necessary to develop good food habits and consume food rich in nutrients needed for the development of our bones. Let’s look at foods that can increase our bone density and keep us healthy.
1. Yogurt
Yogurt is a dairy product consisting of calcium and protein. Snack on yogurt instead of consuming junk to aid your bone health. Different flavors of yogurt are available in dairy shops. You can easily make it at home for an authentic product. Make salads using yogurt and use it as a spread for breakfast.
2. Milk
A glass of milk can keep off unwanted diseases. Milk contains various nutrients like vitamin D, certain minerals, protein, vitamin B, antioxidants, and organic compounds. Drink a glass of milk daily to strengthen your bones. Do not mix too much water in milk as it may not help get proper nutrients.
3. Whole Grains
Whole grains bread can be quickly made at home and served in breakfast for a healthy start to the day. Whole grains help in increasing our bone density. Buckwheat, oats, wheat, and rice are excellent sources of whole grains. They contain fiber, vitamins, and complex carbohydrates. Magnesium is a good component present in them.
4. Tuna
Tuna is full of vitamin D and fatty acids, which helps strengthen our bones. For all the non-vegetarians, you must include tuna in your diet to see the beneficial results. Fish oil improves bone health and reduces the risk of osteoporosis. The number of minerals in our bodies is controlled by Omega 3 fatty acids keeping us continuously fit and fine.
5. Spinach
Spinach is a fantastic source of vitamins and minerals that keep our bodies functioning well. It contains phytonutrients, potassium, iron, vitamin K, vitamin A, vitamin C, and magnesium. Vitamin A is beneficial for bone tissue regeneration. Include spinach in your regular curries and salads to see the differences.
6. Eggs
They’re good sources of sulfur, and vitamin D. Strengthen your bones by consuming vitamin D. Sulfur helps in the proper functioning of our liver and absorption of vitamin B. Have a boiled egg daily to improve your health problems. Please include them in your breakfast recipes to keep yourself healthy.
7. Oranges
As we all know that citrus fruits are excellent sources of vitamin C. Oranges are one of them and are also a good source of vitamin D and calcium. They’re widely available in fruit shops and can be consumed for health benefits. Please drink a glass of juice for breakfast, and your bones will thank you.
8. Tomatoes
Tomatoes give our regular recipes a sweet and tangy flavor. They contain vitamins and minerals. Use them in various chutneys and salads for excellent results. They help improve blood circulation, fight against various cancers, and increase platelets and red blood cells. Antioxidants present in tomatoes protect our skin from UV rays.
9. Green Leafy Vegetables
Green leafy vegetables are excellent sources of various vitamins and minerals. They’re widely available in the market, and there are different kinds. Vitamin K, potassium, magnesium, and vitamin C present in them helps in increasing our bone density. Don’t neglect eating vegetables. Use them to make various salads.
10. Walnuts
They contain various vitamins and minerals and healthy fats. Use them to make your salads crunchy and enjoy their nutty taste. They also contain magnesium needed to strengthen our bones. You can use them in your baking recipes for a crunchy treat. Choosing healthier options of food is necessary for getting nutrients daily.
11. Vitamin D
The sun’s heat is unbearable in the afternoons, but the early morning sun rays are good for our health. Vitamin D can be gained from the sun early morning by spending a few minutes under it. Vitamin D supplements are also available in medical shops. However, consuming foods rich in vitamin D is the healthiest option to strengthen your bones.
12. Cheese
Cheese is quite famous among kids when we use them as spread over burgers and pizzas. Yummy pasta and sandwiches can also be prepared using cheese. It is beneficial for increasing our bone density and helps to meet the requirements of our skin and hair by nourishing them. It is a source of carbohydrates and vitamin D, and minerals.
13. Seasame Seeds
Use sesame seeds for making beneficial oils. You can use these tiny seeds in various recipes and make fresh pickles. They give a nutty taste to the dishes. These seeds are the powerhouse of calcium and help to increase bone density. Use them as a sprinkling agent in your salads and make them look alluring.
14. Avocado
Avocados are a rich source of various nutrients like potassium, folate, vitamin C, vitamin E, vitamin K, vitamin B5, vitamin B6, magnesium, manganese, copper, zinc, iron, phosphorus, protein, vitamin A and riboflavin. Use puree made from avocados as a spread for breakfast and snacks. Use them in your salads with a creamy texture.
15. Tofu
It has many essential nutrients that we need to increase our bone density. It contains phosphorus, manganese, selenium, calcium, iron, and protein. Use tofu in your daily diet and see the differences in your health. Plant-based chemicals present in tofu are also responsible for the development of bones.
16. Sardines
Sardines are rich in Omega 3 Fatty Acids and help to control minerals in our bones and adjacent tissues. It has vitamin D and helps in increasing bone density. Bake sardines with local spices, and you’ll love this recipe. Use them to make lunch recipes and enjoy their health benefits.
17. Oats
Whole-grain and multi-grain oats are an excellent way to increase bone density. Use them for making breakfast recipes. Oats can be used as baking goods for a healthy snack. They are a rich source of magnesium, potassium, zinc, and biotin. Oats help in the absorption of calcium which is needed to strengthen our bones.
18. Almonds
Almonds are an alluring crunchy treat. They contain calcium, magnesium, protein, omega 3, and omega six fatty acids. Almond cakes and bread can be baked quickly at home for healthy snack options. Soak almonds overnight and consume them early morning to sharpen your memory. Their nutty flavor can give your salads a much-needed munch.
19. Dates
Sweet and small dates are alluring, but we shouldn’t overconsume them. Use dates and sesame seeds to make delicious laddoos good for your health. Use them to make your salads sweet. They contain calcium, manganese, and copper, which are suitable for our bodies. Strength your bones by snacking on dates.
20. Pulses
Varieties of pulses are widely available and cooked for our regular meals. However, we are unaware of the nutrients they possess. They contain a high amount of calcium needed to increase bone density. Black gram, lentils, lima beans, horse gram, and soybean are good for our health.
