How to Make Bones Stronger?

Bones Health

Bones are very vital parts of the body to provide a healthy and quality life. Bones are essential to give a shape and uniformity structure to the skeleton of the body. At a tender age, bone formation is fast. As the age advances, the rate of re-building of bones gets reduced. To make a synergy of losing and re-building of bones, there needs a balance of calcium and other nutrients. There are many ways to make your bones stronger and stronger. These may be exercises, massage, foods, 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, exercises, and nutrient supplements. The other factors of bone brittleness and weakness are poor nutrition, hereditary factors, and re-building of bones. The most important bone disease is osteoporosis, which is itself a silent killer where the bones experience low bone mass and weakening of bone structure. One of the important problems of bones is Low Bone Density where bones become weak and may lead to fracture. Paget’s disease of bone generally happens at an older stage, which is characterized by weak and frail bones. Deformities and fractures are common 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, are a list of the important foods, which 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 try to keep you away from diseases like osteoporosis, Paget’s disease, Ontogenesis, and other bone deformities. These superfoods for bone strengthening along with other benefits are as follow:

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 are also having zinc, which is good for bone density.  Copper is also known for bone health.

Broccoli as Bone Builder: Broccoli is a great source of calcium and abundant with vitamin K. Both the nutrients are extremely useful to keep bone healthy. Deficiency of vitamin K may lead to bone loss.

Almonds for Healthy Bones: Almonds are packed with calcium, fiber, and protein, which are good in making 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 along with other nutrients such as vitamin A, C, folic acid, sodium, and potassium. When the body has a deficiency of sodium, it starts to suck sodium from bones thus make it weaker.

Kale 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 in the prevention of bone loss and osteoporosis.

Flaxseeds for Bone Growth: Flaxseeds help the body to absorb calcium. Flaxseeds are useful for joints and joints-related diseases. Flaxseeds contain Alpha-Linolenic Acid, which promotes bone health.