How To Boost Bone Health With The Help Of These 6 Foods

Bone health is something that needs a proper care throughout youth and adulthood; however, without a care bones can deteriorate quickly with age and can result in some serious conditions like Osteoporosis and Osteogenesis imperfect. Although there are many ways to maintain strong bones throughout life, like exercise, regular exposure to the sun, and a healthy body weight; but one of the best and most helpful methods is through diet.

Bones need a number of nutrients, like calcium, potassium, magnesium and vitamins C, D and K, to sustain their strength and density. Here are six foods that are great natural sources of these nutrients and help to sustain the bone health.

• Dairy Products
  Dairy products are the well-renowned sources of calcium, but many are also fortified with vitamin D, making them extra beneficial for bone health.According to the National Institutes of Health’s Office of Dietary Supplements, Just one cup of milk contains around 30-percent of the suggested daily intake of calcium, while one cup of plain, low-fat yogurt contains approximately 42-percent of calcium. At the same time as cheese is not an important source of vitamin D, and is hardly ever fortified with it like milk and yogurt are, just 1.5 ounces of cheddar has more than 30-percent of your daily value of calcium.
• Eggs
  Eggs are not a source of calcium; but they do provide a small dose of vitamin D. one egg yolk holds around 6-percent of the recommended daily vitamin D intake. Although eggs whites are often known as an excellent protein source, it is required to consume the yolk also to gain advantage of their bone-boosting benefits. Apart from vitamin D, eggs also contain phosphate, which is an important substance for bones as more than half of all bone is made by this substance.

• Fatty fish
  Fatty fish like Salmon, sardines and mackerel, are regarded as excellent sources of vitamin D. In fact a 3-ounce piece of sockeye salmon encloses more than 100-percent of your daily value of vitamin D.
  Despite the fact that fresh fillets are mostly considered the best way to consume fish, but in this case it is best to buy salmon canned as the small, soft bones included with the meat generally hold a high amount of calcium.
• Leafy Greens
  Many of you might not be aware of the fact that leafy greens are an excellent source of calcium especially those which have a very dark colour, like Chinese cabbage, bok choy, collard greens, kale and turnip greens. Apart from being a rich source of calcium, dark greens also contain vitamin K that can reduce the risk of developing osteoporosis.However, spinach is also included in this group of vegetables, but it is not considered a right choice in this regards as it contains oxalic acid that makes the human body incapable to absorb its calcium.
• Almonds
  While all varieties of nuts are known to provide numerous health benefits, but when it comes to bone health almonds are the best choice. These are the only nuts that offer a valuable amount of calcium. Moreover, almonds are a rich source of bone-strengthening magnesium, which is a nutrient that mostly lives in the body’s bones. It is always suggested that if you want to add variety to your diet, try use almonds into butter form as only two tablespoons of these contains around 112 milligrams of calcium.
• Sweet Potato
  Sweet potatoes are excellent sources of both magnesium and potassium, and consuming them can be a great way to improve bone health. Magnesium and potassium are essential nutrients as magnesium deficiency can creates problems with your vitamin D balance, which might eventually affect your bone health. On the other side potassium helps to neutralize acid in your body that can leach calcium out of your bones.

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