Whether it is bone health or immune system health or any other organ health, a healthy balanced diet will help very much in the present and in the future. It is by far better for you to build strong bones from an early age and maintain them throughout your life. However, no matter your age and health status, you can start the journey of good foods for bone health.
Often, when bone health is mentioned what normally comes to mind is: you need sufficient calcium to help strengthen your bones and vitamin D to enable your body absorbs calcium. But it takes more than just vitamin D and calcium to have a healthy bone. Many nutrients contribute to bone health, not just calcium and vitamin D.
By striving to eat a balanced diet and a variety of foods you should be able to get all the nutrients you need for healthy bones.
Rather than just listing a few foods for bone health, I think that I should let you know the nutrients your body needs for optimal bone health. Thereafter, some list will follow. Some food examples may be woven into the nutrients lists.
Essential nutrients for bone health
While vitamin D and calcium are critically essential for bone health, a number of other nutrients cannot be overlooked without gross consequences in terms of bone health.
So what nutrients are essential for bone health?
Calcium – the health of your bones largely depends on having enough calcium. This helps prevent bone fracture and osteoporosis. An average of about 700 mg – 1000 mg of calcium per day is sufficient to keep your bones healthy.
Calcium ensures that new bones are made and that the old ones are retained. It also plays important role in the functioning of the muscles.
The popular recommended sources of calcium are usually from dairy products such as milk, yogurt and cheese. But it should be noted that plant source of calcium are even better. Some of the non-dairy sources include broccoli, almonds, cabbage, tofu, okra, fish, soya drinks etc
Note must be taken that everybody needs calcium. Often, we are so conscious of its needs among children and the elderly.
When you fail to get enough calcium through your diet, the calcium in the blood will be gradually lost. This frees the calcium from the bones and over time will lead to bone diseases.
Vitamin D, in addition to calcium, plays an important role in the bone building and bone health. Vitamin D enables the intestines to absorb calcium from the diet.
More often than not, it is easier to get enough calcium than Vitamin D. Not getting enough Vitamin D also leads to weak muscles. This has many consequences including not having appropriate balancing which can cause falling.
There are two main sources of Vitamin D – the skin exposure to sunlight and the diet. The greater percentage of our Vitamin D need is gotten from exposure of the skin to sunlight.
In the elderly, the skin is less sensitive to making vitamin D even though it is most needed at this time. Vitamin D is more necessary to balance up the biodegradation and build-up of bones.
Dietary sources of vitamin D include: meat, eggs, cheese, fatty fish, etc. The quantity of vitamin D from these sources is very small. This necessitates that Vitamin D supplements or complete-spectrum supplements such as Trevo will be necessary to maintain bone health.
Magnesium has some important functions that are relevant for bone health and recovery. For example, magnesium is needed for the production of protein, the conversion of vitamin D to an active and useful form, the production of fatty acids and the removal of toxic substances from the body. The risk of complications in bone health is reduced with the increased intake of magnesium.
Vitamin C helps protect your cells from oxidative stress by toxic substances such as free radicals. In combination with omega 3 fatty acids and vitamin E, vitamin C reduces oxidative stress and inflammation. This helps maintain bone health and the health of other organs.
A number of other nutrients such as zinc, iron, vitamin A etc all work together for optimal bone health.
Best foods for bone health
In a nutshell, in order to maintain good bone health or recover from bone health disease, the following foods for bone health are your best bet.
Vegetables are relatively rich in most nutrients, such as vitamins and minerals. Especially green vegetables score well among the best foods for bone health. Green vegetables should be utilized in different forms, for example, make green vegetable smoothies with kale, parsley and broccoli.
Non-green vegetables like carrots, sweet potatoes and pumpkin are just good sources of vitamin A. Broccoli, Brussels sprouts and sweet potatoes contain a lot of vitamin C and broccoli is also a rich source of protein together with cauliflower.
Choose fruit that contains a lot of vitamin C like all citrus fruits, berries and kiwis.
Healthy fats are the most effective and healthier source of energy and help with the absorption of fat-soluble vitamins. Healthy fats are widely present in, among other foods, avocados, coconut oil, olive oil linseed oil, etc.
Take fatty fish for animal omega 3 fatty acids or choose vegetarian food supplement made from algae.
High quality proteins
High quality protein sources containing as many essential amino acids as possible are: fish, eggs, lean meat such as chicken, oatmeal, sunflower seeds, quinoa, buckwheat and legumes. Whey protein powder is one of the highest quality protein sources and therefore a very effective source of protein or foods for bone health.
Note that when you eat a lot of meat, you may give your body a lot of proteins with a large amount of sulfur amino acids, which increases the amount of calcium eliminated via the urine. This is unhealthy for the bones. When you eat vegetable proteins, the effect may be much less or absent. Therefore you must be careful and keep your meat consumption under control.
Liver contains a lot of iron. Good vegetable sources for iron include chickpeas, beans, beets, dried apricots, etc.
Nuts and seeds
Nuts and seeds, among other nutrients, are good sources of magnesium. Almonds are good examples.
For optimal bone health, supplementing your diet is important. I normally will recommend Trevo! Why? Trevo is a unique and complete-spectrum food supplement that is made from 174 best ingredients from around the globe. This completely removes guess work as to what your body needs.
Trevo boasts of 13 essential vitamins,14 minerals, 58 plants and sea trace minerals, 24 exotic and garden fruits, 18 sea and land vegetables, 5 green superfoods, 25 herbs, plant-source essential fatty acids, 1000 mg of marine grade coral calcium complex, Co –enzyme Q10, as well as fulvic acid.
With this rich composition, it supports the health of all your body organs such as bones, eyes, immune, cardiovascular etc. For more on Trevo and how to get it at a discounted price visit this site or contact me.