8 Foods good for bone density and strength


Bone plays the important role in not only anchoring the muscles but also protecting internal organ. Everyone needs to keep their bone strong and healthy. Bone grows during the childhood and teenage years. However, in the mid-thirties, we start to lose bone density and strength. As a result, it will cause osteoporosis and osteopenia.

However, protecting bone density and strength is easier than you think. You just need to understand how daily diet, lifestyle, regular exercise routine affect your bone. There are many ways on how to protect your bone and prevent the bone loss. For example, build a regular proper routine, which is suitable for your health condition; avoid using certain long-term medications such as cortisone, prednisone, dexamethasone, and prednisolone; stop alcohol and tobacco use, and have a good lifestyle. However, among effective ways on how to protect bone density and strength, a healthy diet should not be ignored. Increasing the calcium and vitamin D intake is advisable for children and someone at the mid-thirties as well as anybody, who do not want to suffer from bone damage, osteoporosis, and osteopenia. Therefore, in this article, I would like to share with you necessary nutrients and ideal foods good for bone density and bone strength.

List of Foods Good for Bone Density and Strength

  1. Sardines

Asking for a list of foods good for bone density and strength, we should mention sardine, a great source of calcium and vitamin D. In fact, per serving of sardines can contain as much calcium as milk and dairy products. Moreover, sardine is also rich in phosphorous, vitamin B12, and omega-3 fatty acids. Because this type of fish can be spoiled in nature, people often buy canned sardines. There are many ways for you to prepare canned sardines. You can add canned sardines in salads, sauces, pizza or pasta, as well as other mashed dishes.

  1. Grapefruit

A study conducted by researchers at Texas A & M University found out that grapefruit should be considered as one of the good foods for bone health. People who drink grapefruit juice or eat its pulp in the morning will have stronger bone than others who follow the no-citrus-fruit diet. Some later studies investigated the effectiveness of grapefruit in boosting the bone health. They found out that grapefruit juice can improve the bone density and its mineral deposits. Like its juice, grapefruit gulp will lower the risk of bone loss. Researchers pointed out that high antioxidant content in grapefruit could contribute. However, if you like grapefruit, you should avoid eating them together with some medications such as statins, antihistamines, and calcium channel blockers. This is because when compounds in grapefruits interact with these medications, it will result in some serious health problems.

  1. Olive Oil

In the Mediterranean diet, people consume olive oil on a regular basis. This is a reason why people, who follow the Mediterranean diet, have the lower risk of developing osteoporosis as well as heart attacks, according to Spanish researchers. Olive oil contains monounsaturated fatty acids, which show the close association with bone mineral density. Extra virgin olive oil has a lot of phenols, which not only protect your health from cardiovascular disease, aging process, and some cancers but also prevent the osteoporosis. Oleuropein, an important phenol in olive oil, plays the role in preventing bone loss and osteoporosis by stimulating osteoblasts production and reducing fat cell formation.

Other phenols in extra virgin olive oil are hydroxytyrosol and tyrosol which contain antioxidant properties. These compounds will act as free radical scavengers, increase bone density, and keep oxidation-induced bone cell damage at bay. Therefore, olive oil is included in a list of foods good for bone density and strength.

list of foods good for bone density and strength

  1. Flaxseed Oil And Walnuts

A 2007 Nutrition Journal study has found the association between omega 3 fatty acid, also known as alpha-linoleic acids, and bone strength. People, who consume flaxseed oil and walnuts regularly, have the less risk of developing bone loss, which causes osteoporosis, compared to those who do not. Omega 3 fatty acid may be responsible. Flaxseeds oil and walnuts have the great source of omega 3 fatty acid, which makes them become good foods for bone density and strength.

  1. Yogurt

Rich in calcium, yogurt is a tasty and good food for bone density and health. It is estimated that 8-oz serving of yogurt can provide you with 40 percent of daily calcium recommended intake. Calcium plays an important role in enhancing bone health and preventing bone loss throughout your life. You need calcium to maintain strong bone and keep some condition related to bone loss at bay. Doctors often advise increasing calcium intake together consuming more vitamin D in order to achieve the optimum bone health. It is a great idea to serve yogurt with two tablespoons of granola on top as a healthy breakfast. You can make the fruit salad with honey yogurt sauce instead using high-fat sauce.

  1. Cheddar Cheese

Like yogurt, cheddar cheese is also one of the superfoods good for health density and strength due to its high calcium content. 1.5 oz. of reduced-fat cheddar cheese will provide approximately 30 percent of you daily calcium recommendation. It is recommended adding reduced-fat cheddar cheese into your favorite salad and sandwich. You can enjoy it as one of the top healthy snacks or ideal breakfasts.

  1. Milk

Asking for the foods good for bone, we should not skip milk. Drinking two glasses of milk daily is advisable for those who want to keep their bone healthy and strong. An 8-oz. glass of milk can meet about one-third your daily recommendation for calcium. It is recommended choosing skim or low-fat milk for added health benefits. Moreover, most of milk has the great source of vitamin D, another necessary nutrient for bone health. However, if you do not like dairy products or you cannot consume any foods containing lactose, you should look for the lactose-free milk or fortified soy milk as good alternatives.

  1. Tofu

Tofu is a great source of calcium and protein. Eating tofu on a regular basis will help to keep bone healthy and prevent cardiovascular disease, diabetes, bone loss and other health diseases.

In order to prevent bone loss and bone weakness, you need not only to eat foods good for bone density and strength but also to combine other solutions such as exercise routine, healthy habits, and exposure to sunlight.

Posted by Hang Pham, a health and beauty expert at VKool and AllRemedies