5 Foods That Strengthen Your Bones

We all desire a long and healthy life. But in our day-to-day hustle, we forget to take care of the most important part of our body that will help us to achieve this dream. Our body has 206 bones making them its building blocks. They help us dance, leap, run, bend, and carry out various other movements. That is why today, we are going to discuss 5 foods that strengthen bones, their nutrient content, and practical ways in which you can add bones strong foods to your diet.

1) Almonds

The first on our list of foods for strong bones and muscles is almonds. Almonds are a type of nut whose origin is from the Mediterranean region. They are well known for their health benefits and high nutrient content. 

You can consume almonds as milk and butter as well. Remember to eat only 23 almonds a day. Eating more than 23 almonds a day can have side effects. Now let’s look into the nutrient profile of almonds.

Nutrient content of Almonds - 

Almonds, one of the foods that strengthen bones, are rich in the following nutrients - 

a) Calcium

Calcium is one of the most important nutrients that keep your bones healthy. In 23 almonds (1 ounce) there is 70 mg of calcium. For an adult, 1000 mg of calcium is necessary in a day. Almonds - the bone growth food provides 7% of the daily intake of calcium.

b) Vitamin E

Another reason why almonds are one of the foods that strengthen bones is the presence of Vitamin E. Vitamin E protects from oxidative stress and keeps your bones healthy. In 1 ounce of almonds, there are 7.5 milligrams of vitamin E. This is 50% of the daily intake of Vitamin E.

c) Magnesium

Magnesium in the foods that strengthen bones, works with calcium to keep your bones healthy. It increases your bone density and gives them strength. You will find 80 mg of magnesium in one ounce of almonds. This is 18% of the daily intake of magnesium.

Ways in which you can add almonds - bones strong foods, to your diet - 

There are many ways in which you can add almonds to your diet. Some of them are given below - 

• Eat them raw or as a snack
• Soak them in water in the night. Eat them next day in the morning
• Use almond milk and butter
• Add them to your oatmeal
• Sprinkle them on top of Kheer and cakes

2) Spinach

Remember popeye the sailor man? He used to eat spinach to increase his strength. That was because Spinach is one of the main foods that strengthen bones. 

For daily intake 1 to 1.5 glasses of spinach is sufficient. Let’s check out the nutrients that are present in spinach.

Nutrient content of Spinach -

a) Calcium 

On top, we have calcium again. Calcium gives structure to your bones. You will find 30 mg of calcium in this food for strong bones and joints. This means you get 3% of your daily intake of calcium from spinach. 

b) Vitamin K 

Vitamin K is another essential nutrient for bones. It helps in the deposition of minerals on the bone matrix and regulates calcium. You will get 144.87 mg of vitamin K in one cup of spinach. This is more than enough daily intake of Vitamin K for adults. That is why Spinach is one of the main foods that strengthen bones.

c) Magnesium 

As mentioned earlier, magnesium regulates calcium and the deposition of minerals on the bone matrix. You can find 158 mg of magnesium in 1 cup of spinach. This is 37% of the daily intake of magnesium for an adult.

You can add this food good for bones to your diet in the following ways - 

• Add it to salads
• Make a spinach smoothie
• Add it to soup
• Make palak paneer

3) Milk

Milk and bone health go hand in hand. It is one of the foods that strengthen bones. You should drink 3 cups of milk for bone health.

Nutrient content of Milk - 

Milk is one of the foods for healthy bones because it has nutrients that support their development and growth. These are - 

a) Vitamin D

Milk has Vitamin D which helps in the absorption of calcium in bones. It also manages calcium levels in the blood. This helps the bones to get more amount of calcium. In 3 cups of milk, you will find 7.2 IU of Vitamin D. 

b) Calcium 

Calcium is a main nutrient in osteoporosis healthy diet. In 3 cups of milk as well you will find 915 mg of calcium. This is 91.5% of the daily intake of calcium. Hence milk is one of the most important foods that strengthen bones.

Ways in which you can add milk one of the bones strong foods, to your diet - 

• Drink plain milk
• Make smoothies
• Add it to oatmeals and cereals
• Make coffee or tea
• Make kheer

4) Figs

You must have heard of Anjeer. In English, it is known as figs. Figs are one of the foods that strengthen bones. They are delicious and help in making your bones strong. The daily intake of figs is 2 to 3 figs in a day.

Nutrient content of Figs - 

a) Calcium 

Here also we have calcium. It keeps your bones healthy. You will find 35 mg of calcium in 3 raw figs and 162 mg of calcium in 3 dried figs. No wonder they are on the list of foods for bone health. 

b) Magnesium

Another important nutrient present in foods that strengthen bones is Magnesium. Figs have magnesium in them. In 3 raw figs, you will get 17mg of magnesium, and 68 mg of magnesium in 3 dried figs.

Ways in which you can add figs one of the bones strong foods, to your diet - 

• You can enjoy fresh figs.
• You can also soak dry figs overnight and eat them in the morning.
• The water in which you soak figs is also nutritious.

5) Yogurt

Yogurt is a versatile choice in the list of foods that strengthen bones. There are many options to add it to your diet. We will discuss them in some time. Before that here’s the amount of daily intake of yogurt for your body - 1 to 2 cups.

Nutrient content of Yogurt - 

a) Calcium

Calcium is an important nutrient for bones. In 1 cup of yogurt, you will find 450 mg of calcium. This is 45% of the daily intake of calcium. 

b) Protein

Protein is well known for its healing properties. It does the same for bones. It repairs damaged bones and also supports bone structure. In 1 cup of yogurt, you will get 8.5 grams of protein. 

Ways in which you can add this food for strong bones and muscles to your diet -

• Pair it with your breakfast
• You can use it to make a sauce
• Use it for dressings

Conclusion

In this blog, we have shared with you the top 5 foods that strengthen bones. You can pick any one of these and add them to your diet using the methods given above. Also, if you are a health freak, visit HealthyMaster. We can help you with your fitness goals without compromising on taste.