What Should You Drink And Eat To Make Your Bones Stronger? - kiwiwell

What Should You Drink And Eat To Make Your Bones Stronger?

make your bones stronger

What Should You Drink To Make Your Bones Stronger? well, Bones are the foundation upon which our body rests on and they help offer overall protection to our internal organs and as such, they are very important to our general health. Bones are critical as they define our posture, balance, and strength – without bones, we would never be functional.

A good number of us must be aware that calcium is needed for strong and healthy bones. However, there are other minerals like magnesium, potassium, protein, vitamins, and other beta-carotene that can also help develop our bones.  Below is a list of food that can avail you of minerals and nutrients that can keep your bones healthy:

bones health

10. Milk

Calcium is abundant in milk. Also, milk is very rich in other minerals and vitamins such as magnesium. Phosphorus, potassium, and vitamins D and B12.

9. Cheese

Although only needed in minute quantities, cheese can help keep your bones in great condition. Go for cheese from the cottage, goats, mozzarella, parmesan, and cheddar to get the required nutrients for overall bone health.

8. Yogurt

Only a single cup of yogurt in your diet can do wonders to your bones especially if you have stopped taking milk altogether. Also, opt for Greek or fat-free plain yogurt. It is important to highlight that these varieties of yogurts do not have as much calcium and vitamin D when compared to traditional yogurts.

7. Tofu

Apart from being rich in calcium, Tofu contains isoflavones – plant-based compounds that are beneficial to bone health. A single cup of Tofu can give you as much as 40% of your everyday calcium requirement.

6. Sesame Seeds

Sesame seeds are rich in magnesium, vitamin D and K, calcium, and phosphorous which are all minerals and vitamins that are needed for healthy bones.

5. Collard Greens

Collard greens contain vitamin K, magnesium, omega 3s, and calcium. One cup of cooked collard greens will meet around a quarter of your daily calcium requirement.

4. Sardines

Sardines contain a good amount of calcium and Vitamin D.

3. Spinach

Regardless of how you choose to prepare this green, Spinach is packed with enough calcium and vitamin K that helps the body to digest and absorb calcium.

2. Eggs

The yolk of an Egg can give you about 6% of your needed daily vitamin D requirement.

1. Salmon

Salmon is a fatty fish that is packed with nutrients that can promote overall bone health such as vitamin D, omega 3s, calcium, and protein. Consuming Salmon regularly can help improve your bone strength and density.

The food mentioned above are easy to incorporate into your daily diet. Apart from their obvious benefits to your bones, they can also help to boost the immune system and maintain a healthy heart.