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 each and every physical activity and movement. That is why today, we are going to discuss healthy snacks and foods that strengthen bones, their nutrient content, and practical ways in which you can add bones strong foods to your diet. 

Best Day to Day Superfood for Strong Bones 

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:  

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.   

Simple ways to add almonds in your diet:  

 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.  

Simple ways to add spinach in your diet: 

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. 

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: 

You must have heard of Anjeer. In English, it is known as figs. Figs are one of the best bone strengthfning healthy snacks that you can get your hands on. 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.  

Simple ways to add figs in your diet:  

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.   

Simple ways to add yogurt in your diet: 

Conclusion 

In this blog, we have shared with you the top healthy snacks and 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 Healthy Master. We can help you with your fitness goals without compromising on taste. 

FAQs

1. What makes Healthy Master's snacks different from regular snacks?

Healthy Master focuses on providing snacks that are less processed, and made using wholesome ingredients like millets, chana, dry fruits, and nuts.

2. Are these snacks suitable for people with dietary restrictions or weight loss goals?

Yes, most of the snacks offered by Healthy Master have good fiber and protein content while being low in calories, which makes them ideal for people watching their weight or managing dietary restrictions.

3. Can traditional Indian dishes really be healthy snacks?

With simple tweaks, like using millets instead of refined grains, or adding more vegetables to your diet, or eating traditional dishes like poha, dosa, and rajma can be nutrient-rich.

4. Are there ready-to-eat snack options for busy professionals or students?

Yes, Healthy Master offers a wide range of ready-to-eat snacks like millet chips, roasted chana, and nut mixes that are perfect for on-the-go snacking. 

5. How can I order these healthy snacks from Healthy Master?

You can easily browse and order from Healthy Master’s wide variety of snacks through their official website. The products are also available in most e-commerce stores.