The actual question asked was what are super foods for bone health. But the truth is that there is no superfood that exists. The term was a marketing tool and seemed to have caught on.
Therefore I have toned down the question to appear it to be more realistic.
So the question is what are good foods that build your bones healthier and stronger.
As a child grows, skeleton accumulates bone mass. The bones remain strong in adulthood and after that the bone mass starts declining.
Bones consist of two things- protein matrix and minerals. Calcium forms main mineral content of the bone. Vitamin D3 plays a role in calcium metabolism. Most of the vitamin D is available naturally and is available to us by virtue of sunlight. Therefore, a healthy dose of sunshine should provide adequate amount of vitamin D3. A body rich in vitamin D3 would utilize calcium better and thus have stronger bones.
When we advise foods for making your bone healthier, these foods are the ones which are rich in calcium. Here are the foods which are rich in calcium and are good for bone health. Calcium is the cornerstone of strong bones. Adults up to age 50 need 1,000 milligrams per day and with age the demand is higher.
The biggest and most easily available calcium source is milk. A single 8-ounce cup of milk has 300 milligrams of calcium.
Yogurt and Cheese
A cup of yogurt has at least as much calcium as an 8-ounce cup of milk. And 1 ounce of Swiss cheese has nearly as much. These options are good for the people who have milk intolerance or cannot drink milk for some other reason.
Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk.
Calcium is plentiful in many vegetables. Dark leafy greens such as chinese cabbage, collard and turnip greens, offer a lot of calcium.
Half a cup of calcium-enriched tofu contains as much as 861 milligrams of calcium. Isoflavones which have been found to enhance bone density are also found in good quantities soy foods, such as tofu.
They contain calcium as well as vitamin D, which assists in calcium absorption. They’re also high in omega-3 fatty acids.
Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.
Fortified foods are products that do not naturally contain calcium but have been enhanced with varying amounts of the essential mineral. Fortified juices and cereals are available and can be a good source of calcium. Check the nutritional label for the exact amount.
Supplements are an easy way to boost your calcium intake, but some reports suggest you may not need them if you’re already getting enough calcium from food,
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