Foods that are healthy are quite easy to find and are good for your health as well. Although there are some foods that are considered superfoods. These foods are rich in nutrients that improve your overall health and are beneficial in several ways. In order to improve your bone health, you are going to need superfoods that are rich in calcium, protein, and collagen.
Foods that are rich in collagen will make your bones more flexible and they will also help in improving the flexibility of your bones. As time passes by, the ligaments that join our bones get rough and certain cracks start to form upon them. When we consume collagen-rich foods they become flexible and will be saved from getting roughed up. There are several cases in the US alone. People suffering from osteoporosis and arthritis increases every year.
Similarly, foods that are rich in protein and calcium will improve your bone health by making them healthy and strong. The structure of our bones are made up of protein and calcium and consuming these two nutrients will make them strong and healthy. Consuming such foods will also improve your bone mass. The following are those foods that are rich in calcium, protein, and collagen.
- Milk
The purest source of calcium and protein is milk. This is why it is so important to feed the kids with it. This helps in making the bones strong and apart from that it also helps in improving digestive health. Milk is rich in several other nutrients that help in improving your bone health. Milk contains vitamin D as well, which is also beneficial for our bones.
- Cheese
Dairy foods are considered to be the best when it comes to bone health. You will notice that most athletes and fitness trainers will recommend you to consume dairy foods. Cheese is another good source of calcium and protein. Although always consume fresh cheese and not the one that is processed. It is not good for your health and can cause further damage to your health.
- Bone Broth
Guessing by its name you can say that it is something that might be good for your bones. Yes, it is. Bone broth is made by cooking the carcass of cow or chicken for several hours. You can add veggies and meat in it if you want to, the broth is rich in calcium, protein, collagen, vitamin D, zinc, iron, and several other nutrients. It is one of the most nutritious food. It is considered as one of the most powerful superfoods that are great for your bone health.
- Meat
In order to improve our bone health, we also have to improve something else that gives support to our bones. Improving your muscle health is very important if you want to make your bones healthy. Meat is a good source of protein that helps in improving your muscle health. It is also rich in zinc and iron that helps in reducing any pain and cramps in your muscles. So this is why consuming meat is important if you want to improve your bone health.
- Salmon
Salmon is rich in omega-3 fatty acids and it contains anti-inflammatory properties that help in reducing the inflammation of your bones. Inflammation is a major issue for our bone health. The damage that inflammation can cause to your bones may last longer then you think. Arthritis is caused by inflammation of bones. This is why consuming foods that reduce inflammation is very important and all kinds of seafood contain omega-3 fatty acids that help in reducing the inflammation.
- Nuts
Walnuts and almonds are good for your bone health as they reduce inflammation and also improve your bone mass. Nuts help in maintaining your weight that will allow you to put less pressure on your bones. Being overweight can be a big problem if you have weak bones. There are several cases in which the bones get fractured if you are overweight. There is a limit that your body can lift and with weak bones, it gets more difficult.
- Sardines
Sardines are a good source of calcium and protein. It is a fish in which you can also eat the bones. The bones are rich in calcium and thus provide a good amount of it to your body. Sardines are also rich in protein that helps in improving your muscle mass and bone health. Like I said before that almost all kinds of seafood are rich in omega-3 fatty acids that help in reducing the inflammation. So if you want the perfect seafood for your bone health, then it is sardine.
- Brocolli
Leafy vegetables are a good source of calcium, there are several veggies like kale, collard, and spinach. All of these are rich in calcium but you should ignore spinach if you want to improve your bone health. It contains certain elements that stop your body to absorb calcium. So if you are a vegan and want to improve your bone health by consuming vegetables then broccoli it is.
- Soya Milk
Soya beans are rich in calcium, protein, and fibers. Drinking soya milk will give you a food amount of these nutrients. It is one of the plant-based protein sources that you can consume. Soy milk is known to reduce inflammation and improve your bone health. There are several chronic issues that can be prevented by consuming soy milk.
- Berries
Berries like raspberry, blueberry, cherries, and strawberry are rich in antioxidants that help in reducing the inflammation of your body. This links to preventing arthritis. Consuming foods that are rich in antioxidants helps in improving your bone health. So try to add fruits like berries to improve your bone health. They also help in producing more collagen in your body.
FINAL WORDS:
These are some of the foods that are vital for your bone health. Consuming them will not only help in improving your bone health but will also improve your muscle and digestive health. There are several other foods that are rich in such nutrients, but these were the easiest to get and consume superfoods. So try to add these healthy superfoods in your diet and notice the difference it brings in your life.