Fitness, Meal Preps & Recipes

Stepping Stones Towards Stronger Bones

“Have you made your bones yet?” That’s what the Italians ask when they want to know if you have grown up into maturity. In real life too having strong bones is a sign of a healthy and vigorous grown-up individual. Consuming the right foods for making your bones strong is not only important while growing up but also for the whole of your adult life.

Bone Health is Paramount

Bones play many important roles in your body such as providing structure, protecting internal organs, stabilizing muscles, and providing vital calcium. If you don’t take care of your bones you are likely to suffer from rickets and osteoporosis [an affliction where bones become weak and brittle] which simply prevents you from leading an active and healthy life.

Luckily several foods help in giving you a healthy set of bones like broccoli, Bok Choy, sesame seeds, almonds, mustard greens, spinach, flaxseeds, and kale.

How these Foods Help?

Broccoli is packed with vitamin K and calcium which contribute to bone health and prevent osteoporosis. It also contains nutrients like zinc, magnesium, and phosphorous which is good news for your body. Bok Choy or Chinese white cabbage is now available all over the world. It contains calcium, iron, zinc, phosphorous, magnesium, and vitamin K which help in building and maintaining your bone structure and strength.

You have a choice of consuming either hulled or un-hulled sesame seeds which contain high amounts of calcium and other nutrients like manganese, magnesium, and zinc which increase bone health. You must include almonds in your diet as they are a rich source of proteins, healthy fats, and nutrients such as calcium and magnesium which help in the prevention of osteoporosis. Grab a handful of almonds in the morning.

You should include mustard greens in your diet as they are a rich source of organic calcium which is required for building new bones and maintain bone strength and density. Go for green raw spinach as they contain loads of calcium that your bones require. Put some cheese on it as that helps you in absorbing the calcium which prevents the onset of osteoporosis.

Research has shown that including flaxseeds in your diet pays off as they delay the onset of osteoporosis which is good news to you at any age. There is a reason why kale consumption has gone up in recent times. It contains large amounts of magnesium and calcium which contributes to bone health and prevents osteoporosis. It also contains vitamin K which improves bone density.

Strong Bones are Forever!

Having a strong set of bones is essential for your continued mobility and agility even when you are well into old age. Consuming these specific foods for strengthening and maintaining your bone health is an investment that will pay well your entire life. Make a start today!

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