The bones make up the body’s skeletal system. The skeletal system has multiple functions in the body including giving the body shape, protecting vital organs, allowing the body to stand and withstand various functions and many more.
Bones can be developed as the individuals grow. If done right, bones can be strongly developed at an early age because it is possible to develop weak bones just as it is possible to develop strong bones. A healthy lifestyle together with a healthy diet can help build strong bones.
Healthy Food for Strong Bones
It doesn’t matter what age the individual starts eating the right foods to develop strong bones.
- Calcium. The daily requirement for calcium may not be satisfied with dietary sources so it is essential that individuals take calcium supplements aside from eating calcium-rich foods. There are many natural as well as fortified foods rich in calcium including certain vegetables, fortified cereal, soy milk, and yogurt.
- Vitamin D. Foods rich in vitamin D include milk and eggs. The body also produces vitamin D through exposure to sunlight. Vitamin D is essential because it helps transport calcium into the bones.
- Vitamin C rich foods such as citrus fruits, broccoli, and many others. Vitamin C is essential in building strong bones because it helps in the production of collagen, an important structure for bones.
- Vitamins and minerals such as magnesium and vitamin K are both important for bone health especially when at an older age. These can be taken from the diet or through supplements.
Diet for Strong Bones
It is important to not just know about these foods but to actually eat them throughout the day on a regular basis for the rest of the year in order to build strong bones.
- Include plenty of dairy in the diet such as low fat milk, yogurt, and cheese.
- Consume fresh fruits and vegetables in the diet such as oranges, strawberries, broccoli and the like.
- Avoid soda, alcohol or coffee because these weaken bones.
- Eat a healthy, balanced diet. Never practice extreme dieting because this can rob bones of the necessary nutrients it needs.
- Take vitamin and mineral supplements because dietary sources may not be enough.
- Include nondairy calcium sources in the diet such as dark green vegetables, soy, and beans.
- Avoid a sedentary lifestyle.
- Include enough healthy protein in the body such as soy protein and protein from fish sources.
- Avoid excessive salt intake because it is associated with increased calcium excretion.
Vitamins for Strong Bones
Vitamins are essential for the body not just the bones. Vitamins necessary to help build strong bones are available through dietary sources and through supplemental sources.
- Vitamin D helps transport calcium into the bones. It acts as the key for bones to take up calcium.
- Vitamin C helps in the production of collagen which is essential in bone formation.
- B-vitamins are also known for being essential for bone health.
- Vitamin K is essential for the production of bone.
- Minerals such as magnesium and calcium which helps to strengthen bones.