Bone health is important at every age and stage of life. The skeleton is our body’s storage bank for calcium — a mineral that is necessary for our bodies to function. Calcium is especially important as a building block of bone tissue.
We must get calcium from the foods we eat. If we do not have enough calcium in our diets to keep our bodies functioning, calcium is removed from where it is stored in our bones. Over time, this causes our bones to grow weaker.
Why Is Bone Health Important?
Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.
How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.
What If I Don’t Take Care Of My Bones Now?
If you don’t do the best you can now to make your bones strong, you might get osteoporosis when you are older.Many people have osteoporosis and don’t even know it, since bone loss occurs over a long period of time, and it has no symptoms. The first sign of osteoporosis may be a broken bone in the spine, the hip, or the wrist. These fractures can be very painful and make it difficult for a person to walk or do the things they need to do every day.
Foods That Support Bone Health
Parmesan cheese is packed with calcium — one tablespoon of shredded Parmesan cheese has 63 milligrams, which is a lot of calcium in a small amount of food. Parmesan cheese is also an excellent source of protein, and it has a bit of vitamin A. The calories aren’t bad either — that one tablespoon has only 21 calories.
2#. Cheddar Cheese
Cheese in general is a good source of calcium and protein, but it’s also high in fat and calories so you need to watch your serving sizes. One slice of cheddar cheese has almost 200 milligrams of calcium. It also has some vitamin Aand a bit of magnesium.
3#. Soy Milk
Milk provides Calcium & other vitamins. When we think of getting calcium, milk becomes the first choice. But with higher amount of fats milk should not be the first choice of food to increase calcium intake. To avoid fats one can opt for low-fat brands of milk.
Yogurt is another milk product that can provide the good amount of Calcium. One or two serving of yogurt is enough to get good amount of Calcium.
Figs contain minerals and vitamins that are essential for bone health. One cup of stewed figs has about 180 milligrams of calcium, plus some vitamins C and vitamin K. Raw figs are low in calories and high in fiber, so they’re good for your diet — a couple of raw figs can give you about 24 milligrams of calcium.
7#. Kiwi Fruit
Kiwi fruit is good for your bones because they’re very high in vitamin C, and they’re rich in magnesium. Kiwi fruit also adds some calcium and vitamins A and K to your daily intake. They’re also deliciously sweet without being high in calories.
Spinach is an excellent source of just about every nutrient that a plant can offer. Spinach is good for your bones because it’s high in calcium and vitamins A, C and K. It’s also delicious, versatile and low in calories so it really should be a part of everyone’s diet.
Asparagus is high in calcium and very high in magnesium. It’s also an excellent source of vitamins A, K and C. It’s also a good source of plain protein and is very low in calories. In fact, one cup of cooked asparagus has about 40 calories.
11#. Brazil Nuts
Brazil nuts are an excellent source of calcium and protein, but they’re an even better source of magnesium. They’re also high in other minerals that might be good for your bones as well. They’re a little high in calories — one serving of six nuts has close to 200 calories.
Walnuts are a good source of calcium, protein, and magnesium.They’reo a good source of omega-3 essential fatty acids. Like all nuts, they’re a bit high in calories, but they’re satisfying so eating a small handful of walnuts in the afternoon can tide you over until dinner.
13#. Pumpkin Seeds
Salmon is rich in vitamin D and omega-3 fatty acids that your bones need to stay strong and healthy, and it’s also an excellent source of protein. Although it’s rich in healthy fats, salmon isn’t high in calories either.