15 healthy foods for healthy bones your doctor won’t tell you, Healthy what? “oh no!, This might just be your reaction seeing this head line but i tell you the truth nothing is as important as eating healthy foods. Its a fact, we are what we eat.
The 15 healthy foods for healthy bones your doctor won’t tell you are actually foods list compiled to help your bones and general health, “Don’t hate your doctor for it” You need to discover somethings for yourself and that includes the discovery of the 15 healthy foods for healthy bones your doctor won’t tell you.
Healthy bones determines healthy body and healthy foods produces healthy bones. Building healthy bones is important as no one would want to have weak bones knowing what it outcome would mean. You need Healthy foods for healthy bones as you age in life.
It is true that senior citizens and postmenopausal women fall prey to bone problems frequently. However, if you don’t consume a nutritious diet containing calcium, potassium, magnesium, you can experience joints pain and inflammation at a young age as well. It is worth noting that low bone mass leads to osteoporosis – a bone disease. The latter plays an essential role in causing your bones to go brittle and fracture more frequently.
Nutritionists suggest that consuming an adequate level of calcium can prevent the risks of fractures, and a study has even claimed that consuming the nutrient between the ages 20–35 will lock it in your bones alleviating age-related bone problems. Moreover, vitamin D is also essential to sustain healthy bones which you cannot find in food sources. You need to get it from the sunlight just by exposing yourself for 10 – 20 minutes.
The Human Bones.
The human bone is the internal framework of the body. It is composed of around 270 bones at birth – this total decreases to around 206 bones by adulthood after some bones get fused together.
The bone mass in the skeleton reaches maximum density around age 21, the human bones performs six major functions; support, movement, protection, production of blood cells, storage of minerals, and endocrine regulation.
15 Healthy Foods For Healthy Bones Won’t Tell You.
This list of 15 healthy foods for healthy bones won’t tell you is important if one must stay generally healthy and avoid age related sicknesses.
Here’re the list of the 15 healthy foods for healthy bones:
Although few foods contain much vitamin D, fatty fish like salmon, tuna and mackerel are among the best ways to get some vitamin D into your diet.
Vegetables didn’t just make the list of the 15 healthy foods for healthy bones your doctor won’t tell you for nothing, they are great for your bones.
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. It might interest you to know that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.
#3. Sweet Potato:
Nutritionists suggest that if you don’t consume magnesium regularly, your body may not balance vitamin D well whereas you need potassium to prevent bone deterioration caused by acidic reactions. Sweet potato could become a natural source in this context. This vegetable is a store-house of both the nutrients. Consuming a small amount of cooked sweet potato will give you 542 mg of magnesium and 542 mg of potassium.
Consuming figs on a daily basis could become a delicious way to obtain calcium. The source provides 10% of your daily requirement. You can also incorporate the dried ones into your regular diet to reap the maximum calcium.
#6. Collard Green:
Unknown to many yogurt is a healthy food and is very high in protein, and with a healthy bacteria for your gut, yogurt offers 400mg of calcium in just an 8-ounce serving. It’s adviseable that you choose non-fat yogurt for a satisfying and healthy snack.
Oranges are rich in vitamin C, which is needed for collagen formation and contributes to bone health. An orange is also an excellent source of vitamin A, which is essential for normal skeletal growth and cell differentiation.
Milk does not just made the list of the 15 healthy foods for healthy bones your doctor won’t tell you, it is an excellent source of calcium, which helps keeps your bones strong. In fact, one cup of milk gives you almost one-third of your daily requirement. Milk is also fortified with vitamin D, to make sure your body absorbs calcium, along with some extra vitamin A, as well. Tips: choose low or non-fat milk if you’re looking to cut back on calories.
Egg whites are a powerhouse of calcium. That is why you are always advised to consume at least one egg on a daily basis. Not only an egg white, but the yolk contains calcium and other bone-boosting components as well. You can also obtain phosphate – a mineral which health recommend to people with thin bones. When consumed regularly, eggs help retain the condition of your skeletal system.
#11. Kiwi Fruits:
Kiwi fruit is good for your bones because they’re very high in vitamin C, and they’re rich in magnesium. Kiwi fruit also adds some calcium and vitamins A and K to your daily intake. They’re also deliciously sweet without being high in calories.
#12. Soy Milk:
Not only are grapefruits rich in vitamin C, but eating the fruit on a daily basis can also provide you with a lot of calcium and manganese. The fruit contains zero calories. Grapefruit is a loaded with nourishing components which can enhance the condition of your bones preventing the risks associated with fractures.
According to several studies, consuming plums improves bone health. Plums contain boron, which is important for preservation of bone density and maintaining bone health. The fruit is also rich in flavonoids and phenolic compounds, which reverse the loss of bone.
The antioxidant and anti-inflammatory compounds found in elderberries can help alleviate pain and from inflammation. The high levels of essential help promote and the of new bone tissue. Osteoporosis is a condition that millions of people in the later years of their life, but increasing bone density during your younger years can delay the onset considerably.
Other Source For Healthy Bones:
The body manufactures Vitamin D when it is exposed to sunlight, giving it the nickname “the sunshine vitamin.” Ten to 15 minutes of sun exposure 3 times a week is enough to produce the amount of Vitamin D the body needs.