Bones are vital body parts to provide a healthy and quality life. Bones are essential to give a shape and uniform structure to the body’s skeleton. At a tender age, bone formation is fast. As the age advances, the rate of re-building of bones gets reduced. Calcium and other nutrients need a balance to synergise the loss and re-building of bones. There are many ways to make your bones stronger and stronger. These may be exercises, massage, food, etc. Strong bones are of utmost importance to protect the sensitive organs of the body, such as the heart, lungs, brain, liver, etc.
Types of Bone Diseases
The bones experience many problems and diseases due to a lack of calcium, vitamin D, exercise, and nutrient supplements. The other factors of bone brittleness and weakness are poor nutrition, hereditary factors, and re-building of bones.
The most crucial bone disease is osteoporosis, a silent killer where the bones experience low bone mass and weakening bone structure.
One of the critical problems of bones is Low Bone Density, which indicates the condition of bones where they become weak and may lead to fracture.
Paget’s disease of bone generally happens at an older stage, characterised by fragile bones. Deformities and fractures are joint in the case of Paget’s disease.
Ontogenesis makes your bones brittle. Weak bones can also result in walking & standing problems and painful fractures. Women are more prone to bone diseases.
Tips for healthy bones
Make your bones healthy and strong by eating foods. Here is a list of the essential foods that can boost bone health and are a great source of calcium and other nutrients. One may take these foods as calcium supplements instead of exerting on medicine. These foods also protect you from osteoporosis, Paget’s disease, Ontogenesis, and other bone deformities. These superfoods for bone strengthening, along with other benefits, are as follows:
Sesame Seeds for Bones
Sesame Seeds are abundant with nutrients such as calcium, magnesium, copper, vitamin B1, and zinc. One tsp of sesame seeds contains nearly 88 mg of calcium. This amount is much more than a quarter cup of milk. Sesame seeds also have zinc, which is suitable for bone density. Copper is also known for bone health.
Broccoli as Bone Builder
Broccoli is an excellent source of calcium and abundant with vitamin K. Both nutrients are extremely useful in keeping bones healthy. Deficiency of vitamin K may lead to bone loss.
Almonds for Healthy Bones
Almonds are packed with calcium, fibre, and protein, which make bones strong. No other nuts have as much calcium as almonds. One serving of almonds has about 750 mg of calcium.
Bok Choy for Bone Health
Bok Choy is an excellent source of bone-building calcium and other nutrients such as vitamins A and C, folic acid, sodium, and potassium. When the body has a sodium deficiency, it starts to suck sodium from bones, thus making it weaker.
Kale is good for Bones
Kale is a good source of vitamin K, a better bone builder. It has been researched that eating more and more Kale reduces the risk of hip fractures. On the calorie front, Kale has more calcium than milk and helps prevent bone loss and osteoporosis.
Flaxseeds for Bone Growth
Flaxseeds help the body absorb calcium. Flaxseeds are helpful for joints and joints-related diseases. Flaxseeds contain Alpha-Linolenic Acid, which promotes bone health.