7 Best Foods For Stronger Bones

Strong bones will make you less susceptible to fractures and osteoporosis when you’re older. Here are some foods that will help you build and maintain strong and healthy bones. 

1. Vegetables
   

   Green leafy vegetables are rich with minerals that are necessary for bone health and strength. Besides being a great source of calcium, they also supply magnesium, iron, phosphorous, and potassium— all of which promote stronger bones. Therefore, include lots of kale, Brussels sprouts, mustard greens, collard greens, watercress and bok choy in your diet. Although spinach and Swiss chards are rich in calcium and other minerals, they also contain oxalates that may get in the way of proper calcium absorption, like in cases when a person has a diet rich in calcium.

2. Foods rich with protein
   

   It is not only important to have rock solid bones, but it is also very important that your bones are flexible in order to prevent injuries. This is why it is important to consume foods that are rich with protein because they are crucial for keeping the skeletal system in an optimum state. Great sources of high quality protein are: chicken and turkey breast, fish, eggs, cheese, tofu, milk, soymilk, pork cuts, lean beef, beans, nuts and seeds.

3. Stock
   

   Many soups, stews and sauces call for the use of stock as base. The stock used in whipping these soups contains minerals that have leaked from the bones when they are simmered in water for a long time. And if you add the aforementioned vegetables to these soups, the bone strengthening benefits will increase.

4. Whole Grains
   

   Including complex carbohydrates in your diet is important so that the body doesn’t turn to protein for energy. Carbohydrates will give you energy and the proteins will be used for building muscles and strengthening of the bones. Always use healthy sources of complex carbohydrates, such as: brown rice, wild rice, cornmeal, oats, amaranth, buckwheat, quinoa, and whole grain flour products. They all contain magnesium, a mineral that is necessary for proper absorption of calcium.

1. Foods with Trace Mineral­s
   

   Proper trace mineral balance in the body is essential for the attainment of healthier and stronger bones. Eating loads of foods rich in calcium is of no use if your body lacks other minerals for proper absorption. Foods that are great sources of trace minerals are fresh fruits and vegetables. Also eat plenty of seaweeds, nuts and seeds.

2. Edible bones
   

   Animal bones are one of the best sources of calcium. There are edible bones that you can consume, such as: chicken leg quarters, rabbit bones, ostrich necks, duck wings, whole fish and others.

3. Healthy Fats
   

   Healthy fats are crucial for strong and healthy bones. Fish oils like EPA and DHA should be included in your daily diet. Excellent sources of healthy fats that are good for the bones are oily fish such as halibut, mackerel, herring, salmon, tuna, sardines and trout.