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Rediff.com  » Getahead » 15 foods for healthy bones

15 foods for healthy bones

Last updated on: July 4, 2011 17:48 IST

Image: Milk
Photographs: Gud2eat.com Gud2eat.com

1. Connection between milk and strong bones

Apart from being rich in Calcium, Milk also contains many vital nutrients that are essential for healthy bone growth like Protein. Potassium, Magnesium, Phosphorus, Riboflavin.

Courtesy: Gud2eat.com

15 foods for healthy bones

Image: Yogurt

2. Yogurt boosts body's ability to build bones

Calcium and Magnesium rich Yogurt helps build bones as it also contains lactoferrin, an iron-binding protein that boosts the growth and activity of osteoblasts (the cells that build bone).

15 foods for healthy bones

Image: Sardines

3. Sardines are excellent for bone health

Sardines are a rich source of bone nutrients. A 3.25 ounce serving of sardines provides 63% of vitamin D, 35% of calcium, and an excellent amount of Omega-3s, along with a whopping 137% of vitamin B12.

15 foods for healthy bones

Image: Bok Choy

4. Bok Choy a must for bone health

Bok choy or Chinese cabbage is a good food source for Calcium and Vitamin D. Vitamin D facilitates the absorption of Calcium and Phosphorus, and thereby ensures growth of healthy bones and teeth.

15 foods for healthy bones

Image: Soy foods

5. Soy foods for healthy bones

Soy foods are rich in Isoflavones have an Estrogen like effect on the body, helps increase bone density and reduces osteoporosis occurrence in postmenopausal women.

15 foods for healthy bones

Image: Salmon

6. Salmon has bone building nutrients

Salmon contains many bone health nutrients like Calcium, Magnesium, Vitamin D and Omega 3 fatty acids. Omega-3 fatty acids improves bone density and also help in reducing bone loss.

15 foods for healthy bones

Image: Nuts and seeds

7. Nuts and seeds can boost bone health

Pistachios, and Sunflower seeds are high in Calcium. Walnuts and Flaxseeds are packed with Omega 3 fatty acids. Peanuts and Almonds contain Potassium, which protects against the loss of Calcium in urine.

15 foods for healthy bones

Image: Collard Greens

8. Collard Greens super food for bones

A cup of cooked Collard Greens provides about 350 mg of Calcium and also is rich in Vitamin K, Magnesium and all three are vital nutrients to maintain bone mineral density.

15 foods for healthy bones

Image: Orange juice

9. Orange juice for bone and joint health

Oranges contain Carotenoids, Zeaxanthin, and A-cryptoxanthin which are phytonutrients that lower risk of developing Rheumatoid Arthritis and Osteoarthritis.

15 foods for healthy bones

Image: Fresh figs

10. Fresh figs excellent for bone health

If you like Figs than your bones are going to be naturally strong. Ten Figs provide 220 mg Calcium, 110 mg Magnesium, and 1,480 mg Potassium, 90 mg Phosphorus, and 30 mcg Vitamin K.

15 foods for healthy bones

Image: White beans

11. Choose white beans for bone health

White Beans contain an impressive list of nutrients that are essential for bone health. 1 cup of cooked beans can provide about 161 mg Calcium, 113 mg Magnesium, 202 mg Phosphorus, and 1,004 mg Potassium.

15 foods for healthy bones

Image: Oatmeal

12. Oatmeal for healthy bones? Is that a fact?

Try a cup of cooked fortified instant Oatmeal that provides about 180 mg Calcium, 60 mg Magnesium, 180 mg Phosphorus, and 140 mg Potassium. Add bone healthy Figs, or Almonds too.

15 foods for healthy bones

Image: Sesame seeds

13. Sesame seeds are excellent for bone health

Sesame seeds are an easy way to add more Calcium and other bone-boosting nutrients to your diet. Just cup Sesame seeds provides about 350 mg Calcium, 120 mg Magnesium, and 220 mg Phosphorus.

15 foods for healthy bones

Image: Baked potato

14. Baked potato is good for bone health

Potassium rich Potatoes help maintain the acid alkaline balance in our body and prevents too much Calcium being excreted in the urine or just a single medium baked potato can conserve upto 60mg of Calcium.

15 foods for healthy bones

Image: Calcium from fruits and veggies

15. Calcium from fruits and veggies v/s dairy

Research states that dietary Calcium from vegetables, fruits, or from canned salmon or anchovies is readily absorbed than Calcium from dairy foods.