Top 5 Foods for Stronger Bones

Top 5 Foods for Stronger BonesYour bones require an adequate supply of certain natural supplements in order to remain healthy. Healthy bones provide a strong structure for the body, which serves to protect your internal organs. Bone health is becoming an increasingly important issue in today’s society because most people do not consume enough of the nutrients that are essential for healthy bone structure. Although most people are not aware of it, more than just calcium is necessary to maintain a healthy skeletal system.

Here are top foods you should consume to make your bones stronger:

  1. Milk. Calcium is the foundation of strong bones, and its main source is undeniably milk. A single 8-ounce cup of milk – whether it is skim, low-fat, or whole – has 300 milligrams of calcium. Adults need to consume 1000 milligrams of calcium per day.
  2. Yogurt. Foods like yogurt are fortified with Vitamin D that stimulates calcium absorption in the intestines. A cup of plain yogurt contains 30% of your daily calcium requirements (as much as an 8-ournce cup of milk) and 20% of your vitamin D.
  3. Blueberries. Antioxidant-rich blueberries are a great source of osteoporosis-fighting phytonutrients. Studies have shown that blueberries can reduce the risk of osteoporosis as you age. Choose organic blueberries when possible to avoid consuming the pesticides and other chemicals that are commonly used during growing.
  4. Salmon. Fatty fish like salmon is one of the best sources of Vitamin D. One serving of salmon will provide you with all the Vitamin D you need in a day. Canned salmon also includes the softened bones of the fish, which are loaded with calcium.
  5. Nuts and seeds. Walnuts and flaxseeds are packed with omega-3 fatty acids, which may also help bones. Peanuts and almonds contain potassium, which prevent the loss of calcium in urine, and protein, which plays a supportive role in building strong bones.

It is also important to consume less salt in order to allow calcium to fully absorb into your body.  Regular exposure to sunshine also gives you more Vitamin D. In addition, doing regular weight-bearing exercises will also help you build healthier bones and stronger muscles.

-Germaine Parra Avila

Author, Searching for the Caravan, a Reconciliation with Love, Science and Divinity
Speaker, Feng Shui Specialist, Real Estate
germaine@germaineparra.com

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