Top 8 Foods for Healthy Bones

Top 8 Foods for Healthy Bones

As we age, our bones start becoming thinner and lose their density. The process starts pacing up especially in women after menopause. However, eating the right diet can give you the maximum defense as well as boost your bone mass and bone density at any age.

Here are the top eight must have foods that should be included in your daily diet for healthy, stronger bones:

1. Milk
Perfect Strong-Bone Food Our bones need calcium to stay healthy and strong. Milk is one of the richest sources of calcium.
A single eight ounce cup of milk, whether skim, low-fat or whole, contains 300 milligrams (mg) of calcium. It is said that kids, teenagers, and adults younger than 50 years, need 1000mg of calcium everyday and adults above 50 need 1200mg a day.
2. Yogurt and Cheese
Not a milk lover? Nothing to worry, you have plenty of other options. Dairy products like yogurt and cheese could be the next best foods for healthy bones.

A single cup of yogurt has as much calcium (300mg) as a single eight ounce cup of milk.

Likewise, one ounce of Swiss cheese contains the same amount of calcium and can be used in cooking or on salads.

If you are lactose intolerant, you can go in for other milk products that are lactose-free. It is said that removing the lactose from the milk products does not in any way affect the calcium content.
3. Sardines
Sardines are another rich source of calcium as well as omega-fatty acids needed for healthy bones. Sardine is a type of fish that can work wonders to enhance bone-health.

These days, canned sardines are also available in the market. Eating three ounces of the canned sardines can deliver a little more calcium than a single cup of milk.
4. Green-leafy Vegetables
Not a non-vegetarian? Green-leafy vegetables may be a great option for the vegetarians. Many vegetables like Chinese cabbage and broccoli are great sources of calcium as well as protein required for healthy and flexible bones.

For instance, half a cup of Chinese cabbage can deliver calcium equivalent to a single eight ounce cup of milk.

A single cup of turnip greens or chopped broccoli, whether boiled or not, contains 200mg of calcium.
5. Soy Foods
Recent studies have shown that calcium isn't the only nutrient needed for strong bones. Plant-based chemicals called isoflavones are also needed to strengthen bone density.

Soy foods like tofu are plentiful in these chemicals. Tofu is also rich in calcium mineral content. Half a cup of tofu is said to contain 250mg of calcium.

Those who have lactose-intolerance or are past milk or green leafy vegetables can bank upon soy foods for healthy bones.
6. Fortified Foods
If you don't like dairy products, sardines, or green leafy vegetables, you can go for fortified foods enhanced with varying amounts of the essential mineral.

These supplement foods that make a good nutritious breakfast could be a good source of calcium needed for healthy bones. Fortified orange juice contains up to 240mg of calcium and fortified cereals contain up to 1000mg of calcium per cup.
7. Calcium Supplements
You may also opt for calcium supplements which help in building strong bones. However, you may not need these supplements, if you are getting enough calcium from the food you eat, say experts.

Some reports suggest that taking 1500mg calcium per day is sufficient for healthy bones.

The calcium supplements should be taken with meals. To maximize the absorption of these supplements, take no more than 500 mg at a time.One should always consult a doctor before taking the supplements on his own.

8. Nuts and Seeds
Nuts like almonds, pistachios, and seeds like sunflower seeds, seaweeds are very rich in calcium content as well as minerals such as iron, boron, selenium, phosphorus, and magnesium.

They are also a great source of bone-healthy fatty acids as well as plant protein.

A handful of nuts and seeds taken every day can go a long way in promoting healthy bones.

No doubt our bones begin to thin out as we age, but there are ways to ensure peak bone mass and bone density at all ages.

Eating the right type of diet, including a lot of calcium-rich foods, and undertaking physical workout are two vital lines of defense that may keep your bones strong and healthy.

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Entertainment is an oddity of a global image

 

Smaller cows in the world Durability Television snow

The largest insect

 

Smaller lock and key

A tree inside a car

 
Heart of cat


Police car



Smaller paper play

 

Smaller pen to write



Water out of the cavity tree



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Square-wheeled bicycle


Child bearing snakes

The biggest frog

A huge amount of lizards

 

The biggest ball of snow



Smallest camera

 

Beads from the cold


Coup truck apple

Large pipe

Fire bike

 

Tree growth on the bike


Longest horns

It's not as Some believe

Lesson One: (British) a man walked into the tub at the time it entered Zojthern door bell wife rushed out to cover her body with a towel and fall of the stairs. Was a slapper is a neighbor who once saw the wife even said: - I'll give $ 800 if you stripped away this towel! Thought wife for a moment, then took off the towel. ponders the neighbor a little criticism then $ 800. after it is gone, the wife stepped up to the top floor Fbaderha her husband's question: - It was a slapper? - it's our neighbor Bob .- Are you mentioned something about the $ 800 that Astdanha me?



Lesson from the Algospmutirk to provide your partners .. Numbers of receipts and payments, may protect you against (exposure) in front of competitors. Lesson II (U.S.) View priest to take her car to a nun from the monastery who lived in the church. Main and started the vehicle by the pastor even put his hand on the leg of a nun by the gesture: - O Father! Do you remember Decree 129? Brought his pastor to the steering wheel. But soon put it on the leg of a nun again .- O Father! Remind you of Decree 129! - Excuse me .. Excuse me. I will not repeat them again. How much are Ktaep the human soul?? Arrived to the church. Rmguet nun priest look shake and launched a sigh of regret and then fell. DLF pastor to the church and open the Bible and found in Decree 129: "The continued pursuit .. achieved the aspirations of the .,, told its limit .. Will gain glory. "Lesson of the story: The lack of details let you know your business would you miss the golden opportunities. Lesson III (Arabic) arrived during lunch hour in the store went the seller and the accountant and the director of the eating. On their way to the restaurant went through the vendor of hardware on the sidewalk Vachtroa him a lamp obsolete .. during Tkulaibhm lamp, smoke billowed from the crater of forming giant shouted their voice like thunder: - each of you one wish .. you and me to achieve for you. rushed seller yelling: - I'm first! I want to find myself driving Zrouka rapidly in the Bahamas and the air caress my face. Motioned with his hand Vtlashy giant seller in the blink of an eye. Then .. Jumped accountant flagrant: - I'm after please! I want to find myself under the fingertips of brunette masseuse on the island of Hawaii. Genie waved his arm accountant disappeared from the scene. And here it is the role of their manager, who said coldly: - I want to find myself in the store between the seller and the Accountant after the lunch break. The lesson of the first speakers Algospadjal boss .. So you know the direction of talk. Lesson IV (French) saw a rabbit small eagle in the comfort of laziness on the branch of a tree towering. Coney said of the eagle: - Can I do like you and I sit comfortably without work? - Of course, my dear Bunny. Lay the rabbit on the ground and closed his eyes in an idle forgetting what the minimum . Over the fox in the house .. and he saw the rabbit lying even jumped on it and charge. Lesson from the Algosplaimknk sit without a job were not what the people who click! Lesson V (Italian) was the duck talk with the bull, said to him: - I wish I can reach the top of this rock .- bull replied: "Why not? I can put you some dung even help you to climb. .. And so it was on the first day .. poured bull droppings next to Duck Rock was able to reach the third. .. On the second day urged the bull droppings in the same place the duck which managed access to two thirds of the Rock. On the day III .. The dung pile may Hazt summit of the rock. Scrambled duck for the rise, and that placed it on the summit of the rock until he saw a fisherman Vordaha. Algospimkn lesson from the dirt that you climb to the top .. but it will not keep you there long. Lesson VI (Russian) winds of snow on the Bulbul small during the flight as Fancy on the ground frozen. He saw a donkey compassionate Vohal him a bit of dirt for Idvih. Felt the bird warm Vtefq singing in the fun. Attract sound wolf urinated in the dirt for Itrih so that he can nail Balblbul. After impossible that the dirt and pulled out a solution .. wolf eat a nightingale. The lesson of the story 1) not all throw handfuls of dirt in your face an enemy.! 2) not all of the mud from a friend Enclk .3) when you are mired in the mud .. It is best to keep your mouth shut ..!!