Food Good For Bones And Joints

 

Food Good For Bones And Joints

Eating right is the key to a healthy life, especially when it comes to keeping your bones and joints in good shape. Want to know what you should be eating? Then look no further. Keep reading to find out what you should be including in your diet.

Table Of Contents 

Food Good For Bones And Joints

Calcium-Rich Foods

The most important nutrient for bones is calcium. Around 99% of the calcium in your body is found in your bones and teeth, where it forms a hard, crystalline structure.

Your bones are living tissues, and they need to be supplied with nutrients to keep them healthy. Every day, you lose calcium through your skin, nails, hair, sweat, and urine.

If you don't take in enough calcium through your diet to replace what you lose, your body will take it from the bones. Over time, this can weaken the bones and make them more prone to damage.

The good news is that, unlike some other nutrients such as vitamin D, we can get all the calcium we need from our food.

You can get this from a combination of the foods in your diet and supplements.

Foods rich in Calcium include

· Dairy products, including milk, yogurt, and cheese

· Dark green vegetables, such as broccoli and kale

· Soy products, such as tofu and soy milk

· Calcium-fortified foods, such as breakfast cereals, fruit juices, and soy milk

Vitamin D-Rich Foods

Vitamin D is a fat-soluble vitamin, which means it's stored in fatty tissue. Vitamin D is important in the regulation of calcium and maintenance of phosphorus levels in the blood, which are both vital to building strong bones. It also helps keep your immune system and neuromuscular system working properly.

You can get vitamin D in three ways: through your skin, from your diet, and supplements. Your body forms vitamin D naturally after exposure to sunlight. However, too much sun exposure can lead to skin aging and skin cancer. 

Foods rich in vitamin D include

· Fatty fish, such as salmon, mackerel, and tuna

· Fish liver oils, beef liver, cheese, egg yolks, mushrooms

· And in fortified dairy and grain products.

For most people, the best way to get enough vitamin D is by taking a supplement.

Collagen-Rich Foods

Collagen is the most abundant protein in the body and is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.

Collagen has several important functions, including providing your skin with structure and strengthening your bones. Your body naturally produces collagen. However, natural aging and certain lifestyle factors can reduce your body's collagen production.

· Tofu, beef, egg whites, fish, citrus fruits, berries

Magnesium And Zinc Rich Foods

Magnesium and zinc are two essential minerals that are necessary for your body to perform basic functions. For example, magnesium plays a role in the formation of bones and teeth, and zinc is required for growth and development.

Magnesium-containing foods include

· Nuts and seeds such as almonds, cashews, peanuts, macadamia nuts, pine nuts, pumpkin seeds, sunflower seeds, flaxseeds, and sesame seeds. 

· Green leafy vegetables such as spinach and turnip greens

· Legumes such as kidney beans, and black beans

· Fruits like bananas, melon, avocados

· Low-fat dairy products, dark chocolate

· Whole oats, brown rice 

Zinc-containing foods include

Spinach, Mushrooms, Kabuli Channa, Nuts, Sesame Seeds, Bajra (Pearl Millet), Eggs, Banana, Pumpkin Seeds, Oatmeal, Meat, Oysters, Walnuts, Jowar (Sorghum), Urad Dal, Cocoa Powder, Yogurt, Moong Dal, Tofu

Omega3-Rich Foods

When it comes to bone health, most people focus on calcium or vitamin D as the nutritional panacea that will keep bones strong and prevent fractures. But research shows that omega-3 fatty acids are just as important for bone health as these two nutrients. Omega-3s are not only beneficial for bone formation but also for preventing bone loss (osteoporosis), which is a major risk factor for fracture at any age.

Foods rich in Omega-3

· Oily fish – such as salmon, mackerel, herring, and sardines

· Eggs – you need to eat at least one a day to get enough omega-3

· Dark leafy vegetables such as spinach

· Nuts and seeds – such as walnuts, flaxseeds, and rapeseed oil

· Plant oils – such as soya bean oil, rapeseed oil, canola oil, and linseed oil

· Omega-3 fortified foods, such as eggs and milk

Avoid Very Low-Calorie Diets

Research shows that a very low-calorie diet (VLCD) can increase your risk for fractures, particularly when it's used for weight loss. VLCDs are defined as diets of 800 calories or fewer per day. Research suggests that these diets may offer some benefits for those who want to lose weight and lower their risk for heart disease and diabetes, but the potential harm to bone health appears to outweigh the benefits.

Take Away

Did you know that there are a few foods that help your joints and bones? Both anti-inflammatory properties or nutrients can be a huge help and we have listed them above. Start eating this food in your diet and you will soon see the difference.

FAQs

What is the best vitamin for bones?

Vitamin D

Vitamin D aids calcium absorption and processing in the body. These two nutrients, when taken together, form the foundation of strong bones. Most individuals should consume 1,000 mg of calcium per day, while women after menopause and men over 70 should consume 1,200 mg per day, according to the Institute of Medicine.

What has more calcium than milk?

Green vegetables. Kale has about 250 milligrams of calcium per 100 grams, which is greater than whole milk's 110 milligrams per 100 grams. Other green vegetables, such as collard greens, are also high in calcium. 

Does walking build bone density?

Walking is a weight-bearing exercise that strengthens and maintains strong bones. It is also a great cardiovascular workout. It not only strengthens your bones, but it also improves your muscle strength, coordination, and balance, all of which help you avoid falls and fractures while also improving your general health. 

 

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