What we eat plays an essential role in the health and maintenance of our bones. Eating a well-balanced diet regularly is the basic step towards strong bones & joints. As obvious, calcium is the building block of bone strength, as it is involved in calcifying the cells that turn into bone.
Highest amount of calcium is found in cheeses such as American, Swiss and Parmesan. When an individual takes 2 ounces of cheese, they get over 400 milligrams of calcium. As per the researches, adults need between 1,000 and 1,300 mg per day. Good and tasty way to include it in diet it adding a slice or either on a sandwich or tuck some of it in an omelet. For those who don’t take dairy products, tofu and almond are also good sources of calcium.
hough calcium is the fundamental for healthy bones, it does not work by itself. To get the job done, it needs vitamin D. In other words, drinking milk alone is not enough to get the calcium absorbed in the body. This is where vitamin D is important. Canned salmon is a good way to feed the body with calcium as well as vitamin D. This is because it is rich with generous amounts of both nutrients. As canned salmon has more calcium as compared to frozen or fresh, it is the best choice for regular consumption. You can make salmon burgers, flake canned salmon into salad or toss it with pasta.
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When it comes to natural sources of vitamin D or foods that have vitamin D along with calcium, there aren’t many. Hence, it is essential to look for foods fortified with both these nutrients. When you take orange juice, you get them both. However, make sure to stick to one serving size as orange juice has high quantity of natural sugars which can add up.
Pamper your body with bone-loving nutrients by eating leafy greens such as collard greens, kale, mustard greens and dandelion greens. Leafy green vegetables have caretenoids which protect against bone loss. Many of them also have bone-building calcium.
Sweet potatoes are great sources of beta-carotene, a substance that’s responsible to give veggies their vibrant color. Besides, they are rich in carotenoids. Framingham Osteoporosis Study has concluded that people who eat most foods with carotenoids have about 46% lower risk of hip fractures.
Best way to protect bones from arthritis is cutting as many processed foods as possible from the diet. This is because these foods can result in inflammation. Here, going for fresh food that includes olive oil is a way better option.
As per studies, omega-3 fatty acids available in fish and some oils, such as olive oils, are good anti-inflammatory foods. Moreover, they are good to prevent risk of arthritis. Going as per other research, oleocanthal, a compound in virgin olive oil, also has amazing anti-inflammatory properties . Another good option to try is ‘The Mediterranean diet’, which is rich in veggies, whole grains, fruits and healthy fats.
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Fresh tomatoes are loaded with lycopene, which protects against bone loss. However, canning process releases more of this nutrient. Therefore, when relishing upon a dish that has red pasta sauce, open a can of tomatoes and make your own. This way, you can easily avoid high content of sodium and sugar that are found in processed versions. Other options to get lycopene include tomato soup, tomato paste, tomato juice and tomato sauce.