Healthy bones are made with several nutrients built altogether. There are two most essential nutrients through which the bones are kept healthy, namely Calcium and Vitamin D. The mineral which is very important for the proper functioning of the human body and is stored in the bones is known as calcium. Vitamin D is utilised by the body to absorb calcium.
People who do not intake enough calcium in their diet might have brittle and fragile bones. It leads towards having fractures or any other diseases. Those who are facing issues with their bones must consult the best orthopaedic doctor in Delhi NCR so that they can get good care and treatment.
Therefore, people must add proper nutrients to their diet to stay fit and healthy. Some other nutrients which are essential for bone health are Vitamin K, Vitamin C, magnesium, phosphorus, and so on.
What types of food are essential for the bone to be strong?
Mentioned below are some foods which are the significant source for the bones to be strong and healthy.
1. Green and leafy vegetables
Dark, green and leafy vegetables are one of the best non-dairy sources of calcium. Green vegetables also hold a high amount of magnesium which helps maintain bone integrity, and vitamin K, which is needed for bone metabolism. However, some studies suggest that spinach is usually included in this group; it contains oxalic acid, which makes the human body unable to absorb its calcium.
2. Almond butter
People can find various tree nuts at a grocery store. However, almonds have the highest amount of calcium per serving of all the tree nuts at the grocery store. They can get the same calcium benefits in butter form. As a bonus, almond butter has zero cholesterol and is lower in fat and higher in protein than peanut butter.
3. Milk
As per the research and studies, a single cup of milk contains about 30 percent of the calcium required by an individual on a daily basis. On top of that, the milk sold in stores is typically fortified with vitamin D, making it a double-whammy when it comes to bone health.
4. Cheese
Cheese is made by using milk. Milk holds a lot of calcium content. Therefore, cheese also contains a lot of calcium. For a healthier option, people should try cheese made from skim milk. With a wide variety to choose from, mozzarella is exceptionally high in calcium.
5. Yoghurt
Yoghurt is an ancient culinary product dating back as far as 2,000 B.C. Due to yoghurt’s preparation process, this dietary staple contains significantly more calcium than the milk from which it is made. The serving of low-fat yoghurt provides a full 42 per cent of an individual’s daily calcium needs.
6. Eggs
Eggs hold a nice amount of vitamin D and can enhance bone health. Vitamin D is found in the yolks only, so if people tend to eat egg white omelettes, they will have to get their vitamin D elsewhere. Another breakfast item, orange juice, is often fortified with vitamin D and calcium.
7. Tuna fish
Tuna fish is a fatty fish which is loaded with beneficial and healthy vitamin D. It also holds a considerable amount of other beneficial nutrients such as magnesium, potassium, omega-3 fatty acids, and so on.
The bottom line
The human body continuously needs calcium, Vitamin D, and other essential nutritional content as it grows old. The nutrients are essential for keeping all the bones solid and dense. Thus, everyone needs to intake enough nutrients to stay healthy. Getting enough bone-supporting nutrients in the diet is the most important thing people can do to keep themselves strong and healthy.
People facing issues associated with their bones must visit the PSRI Hospital. They have the best orthopaedic doctor in Delhi NCR who are responsible for providing the best form of care and treatment to people. Explore the website to know more.
