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8 foods that help build bone density
8 foods that help build bone density

Nutrients present in certain foods are not only important for developing stronger bones, but they also ensure better overall health. thus, daily nutrition has a direct impact on bone health. As far as statistics are concerned, more than 50 million people suffer from bone-related conditions like osteoporosis, with women being more susceptible to these issues. Hence, adding the foods mentioned below in daily meals can help in maintaining a good level of bone strength.

Sardines and salmon
These fatty fish are rich in vitamin D. And the fat-solubility of this nutrient plays a key role in bone strength, which is crucial for women approaching menopause and osteoporosis patients. Other examples of fatty fish include mackerel, anchovy, trout, tuna, and herring.

Cruciferous and dark leafy vegetables like spinach offer a bevy of nutrients. Other such veggies, like cabbage and broccoli, and turnip greens, are rich in vitamin A and K, calcium, and magnesium. Research suggests that vitamin K and calcium in these vegetables work in tandem to build bone density.

Pumpkin seeds
Having an ounce of pumpkin seeds every day gives you the needed daily dose of calcium, magnesium, and phosphorous for building healthy bones. Other seeds rich in these nutrients include sesame, chia, and flax.

Almonds are rich in nutrients like magnesium, phosphorous, and calcium, which are essential in maintaining high bone density. While magnesium helps in absorbing and retaining calcium, almost 85% of phosphorus in our body is found in bones. Other nuts with similar nutrient profiles include cashews, peanuts, and pistachios.

Beans of edamame are superfoods that contain nutrients like magnesium, calcium, and phosphorous. These foods ensure an increase in bone density and are great substitutes for meat in daily meals. Other beans include fava, kidney, and pinto.

Fortified cereals
A bowlful of fortified cereals with milk every morning can ensure a daily dose of nutrients like calcium and vitamin D that are necessary for healthy bones.

Like fortified cereals, dairy products like milk, cheese, and yogurt are rich in calcium, protein, and vitamin D. These nutrients are essential for maintaining healthy bone density and preventing conditions like osteoporosis.

Fortified juices
Fortified fruit juices are not only rich in bone-healthy nutrients like calcium but also vitamin C, which helps in building a high level of immunity in the body.

While the foods discussed herein help increase bone density, it is important to be aware of other sources to ensure optimum bone health. Some of these FDA-approved sources include Prolia™, Fosamax™, Actonel™, Boniva™, Forteo™, and Evenity™. While some of these can be taken orally, others are administered intravenously. Make sure to talk to a healthcare provider before taking any of these options.