One of the factors that affect bone health is definitely age. As people get older, one of the first and most important things they notice, among other complications, is weaker bone strength. Therefore, it is becoming increasingly important to include various nutrients in the diet, especially those that help strengthen bones. As part of a healthy and balanced diet, you should consume everything your body needs for strong bones, especially calcium and vitamin D. While calcium helps build bone and tooth structure, vitamin D helps the body absorb calcium.
(Also Read: Benefits Of Vitamin C: Load Up These Foods For Healthy And Strong Bones)
Here is a list of fruits and vegetables that are rich in these nutrients and should be included in the normal diet regardless of age.
The leafy green vegetables are high in calcium and can help build bones and teeth. One cup of cooked spinach can provide the body with nearly 25 percent of its daily calcium needs. The fiber-rich leaves also contain plenty of vitamin A and iron. For some healthy spinach recipes, click here.
Spinach is high in calcium
While this fruit is popular with many people, freshly squeezed orange juice provides the body with both calcium and vitamin D, thus contributing to bone strength. Regular consumption of orange juice can also prevent osteoporosis. Click here for a simple recipe from Orange Boost – a shake that also contains carrots and will keep you full longer.
In addition to helping the body with digestion, bananas are a great source of magnesium. The nutrient plays an essential role in the development of bone and tooth structure. One banana a day keeps weak bones away. For some recipes you can make at home with bananas, click here. You can find everything from donuts to pakode to korma.
Bananas are a great source of magnesium
Pineapple does not provide the body with vitamin D and calcium directly – instead, it is a source of potassium that neutralizes acidity in the body and prevents calcium loss. It’s also a good source of vitamin A. Click here for a few pineapple recipes.
Berries have many health benefits. They are packed with nutrients like calcium, manganese, potassium, vitamin K, and vitamin C that help in the formation of bone structure. For some easy strawberry recipes – from cheesecake to souffles – click here.
Berries are full of vitamins like K and C.
This tropical fruit contains a huge amount of calcium – it is said that there is 20 mg of calcium in a 100 gram serving of papaya. Make it a part of your normal diet. Get the most out of papayas with these recipes here.
Whether fruit or juice, kiwis contain the most calcium – almost 60 mg. It helps develop bone strength, tooth structure and prevents osteoporosis. Click here for some fun ways to include kiwi in your diet.
Kiwi helps develop bone strength
(Also read Bone Health: Rotis with Ragi and Bajra Can Strengthen Your Bones, too!)
In case you are wondering how to keep your bones strong, start including these fruits and vegetables in your normal diet. Not only do they contribute to bone development, they are also a treat for the taste buds.