4 foods for stronger bones

Bones support our body. It surrounds our delicate organs and protects them from any kind of external injury. And it is very important to have strong and dense bones. Flexible muscles and strong bones both are important to be physically fit. Many nutrients help to keep our bones healthy and out of all Vitamin D and calcium are the prominent ones. Calcium is essential for muscle contraction, oocyte activation, strong bones and teeth, while Vitamin D helps to absorb calcium in the body. Apart from this, vitamin K, vitamin C, magnesium, and phosphorus are some other nutrients required for your bone health. Here is a list of 4 foods that are good for your bone health.

01/ ​Soybeans

Being a good source of protein and calcium, soybean is a bone-friendly addition to our diet. A study carried out by researchers from the University of Missouri in Columbia suggests that consuming soy-based products could help strengthen bones in postmenopausal women.

02/ ​Green leafy vegetable

The green leafy vegetable is something you must include in your diet. Vegetables like kale, broccoli and spinach are packed with different kinds of healthy nutrients, which are not only good for your bone health but also keep other chronic diseases at bay.

03/ ​Pumpkin seeds

Pumpkin seeds are a good source of magnesium that help in bone formation. High intake of magnesium increases the bone density and reduces the risk of osteoporosis. The seeds also contain healthy fats that reduce inflammation and maintain bone strength.

04/ ​Sardines

Sardines are one of the widely consumed fishes in India. It is a part of the staple diet in the coastal region of Kerala and Andhra Pradesh. Sardines are a rich source of calcium, Vitamin D, Vitamin B12 and other bone-building minerals like phosphorus and zinc.

05/ ​Avoid: Salty food

Food with high sodium content can increase the risk of high blood pressure and is also not good for your bones. Sodium affects the amount of calcium balance in the body by increasing its excretion. Make sure you eat salt in moderation and do not sprinkle additional salt on top of your food.

06/ ​Avoid: Caffeine

You may feel energized after drinking caffeine, but the feeling goes away after a while. It has been found that people who drink more than 300 milligrams of coffee everyday suffer from bone loss.

07/ ​Avoid: Fizzy drinks

High in sugar and phosphorus, fizzy drinks can both harm your teeth and bones. Try to stay away from it as much as possible. As per 2006, carbonated beverages, are associated with low bone density in older women.

from LifeStyle