Boosting bone health starts with what we put in our body, and there are plenty of natural ingredients out there that have been proven to aid with bone development and strengthening. The earlier you begin eating these foods in life, the stronger your bones will be in later life, and the less chance you have of being susceptible to bone diseases such as osteoporosis. Here are 7 natural ingredients you should eat more of.
Choosing both green and yellow vegetables will help strengthen bones in adults and develop bones in children. Dark and leafy greens contain the best nutrients and vitamins for your bones, but this leaves you with limited options if you aren’t a big fan of leafy greens. Not only will your bones thank you, but consuming a portion of veg at least once a day will help you lose weight. Broccoli can also help retain calcium in the body, another essential ingredient for bone health.
2. Lean Protein
Protein should be the main staple in any healthy diet, but even more so if you are looking to improve bone health. Great sources of lean protein include chicken, lean beef, greek yogurt and cottage cheese. If you are looking to add more protein to your diet, bone broth contains lots of healthy protein for bone health. If you don’t have time to make your own, try a powdered form of bone broth.
As bones contain a large amount of collagen, it makes sense that consuming collagen will keep bones stronger and stop bone loss. To make collagen in the body, you need to eat foods containing protein, as well as Vitamin C, copper and zinc. Nuts, citric fruits, and poultry will provide all the natural ingredients needed to build more collagen within the body.
Vitamin D is needed to absorb calcium effectively, and those with any form of Vitamin D deficiency have a much higher risk of losing bone density. One of the best ways to get more of this Vitamin is through sun exposure, meaning there has never been a better time to book that sunny vacation. Vitamin K also helps prevent calcium loss and can be found in foods such as cheese and sauerkraut.
Omega-3 fatty acids are perhaps some of the most well-known fats out there, and they are well-known for their various health benefits, so it should come as no surprise that they are also good for the bones. The most common source of this ingredient is oily fish, or many vegetarians choose to take this as a supplement.
Both these minerals are important for bone density. Magnesium is needed for the body to activate any sources of Vitamin D, which helps with the uptake of calcium into the cells and bones. Zinc already exists within our bones and so consuming more will help keep the bones strong and dense. The best foods to obtain more of these minerals are seeds, legumes, nuts, and whole grains.
Saving the best ‘til last, calcium is an essential ingredient for your bones. Many adults stop drinking milk as they get older, which is a shame, as it contains many essential ingredients that can improve bone health and is a great source of energy for the body. The best way to maintain a steady level of calcium in your body is to consume small amounts in the day, rather than having one calcium-filled meal a day. The best foods for calcium include milk, sardines, beans, yogurt, and cheese. Incorporating the above ingredients into your diet will lead to stronger, denser bones.