Strong bones provide a basic structure to the body that helps to save your internal organs and muscles from any kind of wounds. Calcium, vitamins, phosphorus, fiber, magnesium and proteins are major components that are responsible for making the bones. Bones supply balance, strength and good posture. There are many healthy foods that endorse healthy and strong bones and diminish the chance of achy joints, inflammation, arthritis and other bone-related health problems. You can enjoy a good bone mass and strong bones at any stage if you eat healthy food and do regular exercises. Read the article to know about the home remedies for strong bones.
Home Remedies for Strong Bones:
1.) Sesame Seeds for Strong Bones
Sesame seeds have a variety of nutrients for bone health, such as calcium, magnesium, phosphorus and vitamins K and D. You must daily eat at least a half cup of these crispy seeds, in roasted or dried form. You can shake over some sesame seeds on cooked vegetables, throw them into your favorite salad, and add them to stir-fry vegetables. If you do not like the crazy taste of the seeds, you can try sesame butter. Along with sesame seeds, you must also take in flaxseeds in your diet.
2.) Green Vegetables for Strong Bones
Green leafy vegetables like spinach, cabbage, and fenugreek are a rich source of calcium, along with magnesium, omega-3 fatty acids and vitamin K. All these nutrients are vital for bone health. At the same time, the antioxidant and antibacterial properties present in green vegetables tender a variety of extra health benefits. One bowl of cooked green vegetables contains more than half of your daily calcium need. The best way to consume green vegetables is calmly steamed with fresh garlic and onions. You can also add these leafy green vegetables to salad and soup. It is one of the best home remedies for strong bones written in this article.
3.) Milk as a Home Remedy for Strong Bones
Calcium is the most important constituent of strong bones, and the best supply of calcium is unquestionably milk. Milk is rich in potassium, magnesium, riboflavin, phosphorus, and vitamin D and B12. All these nutrients are essential for healthy bones. Adults should swallow two to three glasses of milk daily. Children and teenagers can get advantage from drinking more milk. Depending upon your taste, you can prefer skim, low-fat or whole milk. Those who do not like the experience of milk can mix it together into a milkshake and smoothie. It is the fastest of all home remedies for strong bones.
4.) White Beans for Getting Strong Bones
White beans are another wonderful food for healthy bones. It contains a fine quantity of calcium, protein, fiber and minerals like magnesium, phosphorus and potassium. Depending on the type of white beans, one bowl of cooked beans can supply a good quantity of calcium to get healthy well-built bones. You can take in white beans in soups, salads, stews, bean spreads and dips, casseroles and baked vegetables. Along with white beans, you can get strong bones by eating pinto beans, navy beans and black beans.
5.) Spinach as a Home Remedy for Strong Bones
Spinach is another simply accessible vegetable that is rich in calcium content. Plus, its vitamin K content helps to preserve calcium in the bone matrix. Along with calcium, spinach also contains a fine quantity of fiber, iron, potassium, magnesium and vitamin A and C. This green leafy vegetable can be grilled, boiled or eaten raw. It makes an excellent addition to salads, sandwiches, appetizers and cooked dishes like quiche and lasagna. Along with spinach, Chinese cabbage, kale, broccoli and cauliflower will facilitate you to get better bone health.
6.) Cheese to Get Strong Bones
This is one of the tastiest remedies for strong bones. Cheese is full of high-quality calcium, along with vitamin D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are required for muscular bones. Also, cheese is a superb source of calcium for people who have weak bones. Just a little quantity of cheese eaten on a regular basis will maintain your bone health. You can have cheddar, swiss, mozzarella, goat, parmesan and cottage cheese.
7.) Tofu for Strong Bones
Tofu is a kind of soy food that contains a good quantity of calcium and plant-based chemicals called isoflavones, which are significant for getting healthy and well-built bones. Tofu is a popular choice for people who are lactose intolerant and cannot eat many types of milk products. One-half bowl of tofu can accomplish about 25 percent of your daily need of calcium. Whether you eat it pure or cooked, tofu is a healthy alternative for your bones. Prefer to have crude and fermented tofu or other soy products.
8.) Yogurt to Get Strong Bones
Yogurt contains a fine quantity of calcium, vitamins D, A and B12, potassium, magnesium, riboflavin, phosphorus and protein. So, take in at least a cup of yogurt in your daily meal. If you are not a fan of milk, here’s another attractive reason why yogurt is good for you. Milk tends to acidify the body’s pH, which in turn, causes the body to discharge calcium from the bones to neutralize the acid. Yogurt, on the other hand, being a fermented milk product, works as an acid neutralizer and does not have the calcium leakage effect. Those who are health conscious can prefer fat-free plain yogurt daily in their meals.
9.) Salmon for Getting Strong Bones
This oily fish is an absolute package of a large variety of bone-boosting nutrients, like calcium, omega-3 fatty acids, protein and vitamin D. Vitamin D and omega-3 fatty acids helps in increasing the digestion of calcium in the body. If salmon is taken daily in the diet for a few months, it can benefit in increasing the bone strength. It is quite a popular as it is easily available and a good source of vitamin D and protein.
10.) Sardines to Get Strong Bones
This is a cold water fish which is rich in calcium, omega-3 fatty acids, phosphorous and vitamin D. If taken daily in the diet, it can provide a high quantity of calcium and vitamin D in contrast to milk products. Sardines provide both calcium and omega acids needed for strong immunity and glowing skin. It is one of the best home remedies for strong bones.
11.) Vitamin K Foods to Get Strong Bones
Vitamin K is commonly known for getting a blood clot, but it also helps the body to develop proteins for strong bones. The exact way about how vitamin K helps in getting strong bones is not known. In the research the vitamin K don’t have any effect on bone density of many people, while the some of them found the benefit. Vitamin K lowers the excretion of calcium from the body. Foods rich in vitamin K are broccoli, kale, spinach and Swiss chard. It is one of the top home remedies for strong bones.
12.) Potassium Rich Foods to Get Stronger Bones
Potassium isn’t popularly known for getting strong bones. It’s a mineral that helps muscles and nerves to communicate with each other. In this way the cells remove waste from the body. Potassium helps in balancing the acids that take away the calcium from the body. In research it has been found that both pre and post menopausal women improved their bone health by taking a diet high in potassium. In fact, the research showed a 10% difference in bone strength between women with high potassium food intake and those with lesser potassium food intake. Eat potassium rich foods like potatoes, sweet potatoes, and bananas.