Foods for Strengthening Bones
Bones are made up mostly of collagen (protein which acts as a soft framework for bones) and calcium phosphate, a mineral that makes bones hard. Collagen and calcium both are required for making the bones strong and flexible. The bones in our body form the skeleton. The skeleton is very strong, but at the same time is very light. It is a surprising fact that most of the body’s calcium is contained in the bones and teeth, while the rest is present in our bloodstream.
The bones in our bodies are always growing and are strongest when a person is about 20 years old. A baby has more than 300 bones but as you grow some of these bones join together, leaving you with 206 bones.
You can strengthen your bones at any age and need not suffer from the ill effects of age on the bones; all you need to do is make some simple adjustments in your diet.
Non-fat dairy products are an excellent resource for calcium which is required by our body for good bone health.
Non-dairy calcium-rich foods such as sardines, dark leafy greens (spinach, etc), soy foods (tofu) and salmon are good sources for obtaining calcium. You can also increase the intake of calcium-fortified products like soymilk and orange juice, which are good calcium-rich options, especially for people who do not eat dairy foods.
Whole vegetables and fruits are rich in potassium, magnesium, vitamin C and beta carotene. All of these compounds have been shown to help in increasing the total bone mass.
Magnesium is essential for healthy bones and can be obtained from spinach, tofu, almonds, lentils, pumpkin and sunflower seeds.
Bok Choy, a Chinese vegetable is a rich source for calcium. Rhubarb, another plant is also an excellent food for building bones and is rich in vitamin K which aids in increasing the bone density.
You should also avoid eating too much of protein. Eating excessive protein can cause calcium loss from bones. It is best to cut back on caffeine and sodium as these two can lead to excretion of calcium from the body.
