As a woman, have you ever faced problems with weak bones and less strength in the body? Do you know many women suffer from osteoporosis which is caused by less density of bones and much deterioration of bone health? The team at Lose Weight Loss (LWL) will provide you with a list of powerfoods to consume to better your bones.
Now, will be be taking about the best foods for taking care of your bone health. Do understand that, the minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass. If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. However, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age. The powerfoods given below are suggested by heart experts and nutritionists to improve your bone structure. They are namely low-fat Bread, prunes, milk, collard greens, white beans, almonds, orange Juice, tofu, flaxseed oil and also catfish. If your are looking for foods to gain lean muscle then we already discuss about in our previous post.
What are the things that you should avoid in order to improve your bone health? What are the power foods to prevent osteoporosis ? My story is quite similar to my mother as when I passed my thirty years of age, I have witnessed signs of less strength in my bones which has adversely affected my health. I have tried some products from the stores, but it did not help much, so can you all suggest me with the ideal foods that can help to strengthen by bones? For knowing the list of foods, do keep reading the post.
The list of food items starts with low-fat bread. It is important for you to buy breads which have low-fat content, otherwise it will affect your health. The different options of nutritious breads which are available in the stores are whole grain bread and whole wheat bread.
In addition to that, these types of breads are also useful for the purpose of losing your extra fat. In order to keep your bones strong and healthy, you should go for low-carb bread which are also called as paleo bread. Try to have your heavy breakfast for bread sandwiches along with other filings.
All the fruits are nutritious and good for your body, but prunes are also known as one of the best bone-friendly superfruit. The different useful forms of nutrients which are found in prunes are magnesium, boron which contains chlorogenic acid along with antioxidants along with having potassium.
Moreover, it is important for you all to clear a misconception that, although prunes are known to originate from fresh plums, however, the many different types of plum varieties are not called prunes. You must intake about 9 to 10 prunes on a regular basis in order to strengthen your bones.
Do remember that, any bone-healthy food items list will remain unfulfilled without the inclusion of milk. Milk is such as powerfood that you will find easily and do not have to pay much for that. The milk are also classified into low-fat and whole types of milk, which has adequate amount of calcium in them.
In addition to that, along with being one of the main sources of calcium in our body, the other valuable elements which you will get in milk are vitamin A, vitamin D and also protein. The two most popular forms of milk which are available in marketplace are goat milk and cow milk. In addition to this milk also helps to lower the risk of diabetes.
It is also vital to add leafy green vegetables to the bone-friendly foods. This healthy food item has many elements it it such as vitamin B5, omega-3 fatty acids, vitamin B1, niacin, potassium, magnesium, copper, protein, vitamin E, phosphorus, vitamin C, dietary fiber, vitamin A as carotenoids, manganese and vitamin K.
Moreover, do note that, all kinds of greens are considered to be very useful for your body but we have chosen collard greens because of its more calcium content in the amount of 232 mg. Along with collard greens, the other greens which are known for good amount of calcium are kale and spinach.
The time has come for the beans and white beans have made it here among various types of beans which are found. Do consider that, when you are looking for a food item which will help you to increase you bone density which are needed particularly for the women, then do opt for white beans.
In addition to that, white beans have nice calcium content along with rich amount of proteins. The other alternative food items to the white beans which are recommended by nutritionists are legumes, split peas for the purpose of building you bone strength.
The next food is almonds. You should note that, the reason for choosing almonds over other various kinds of nuts is that, it has very high calcium content. About eight percentage of Reference Daily Intake (RDI) is found in only 22 almond nuts.
Moreover, there are many useful benefits of eating nuts as it helps to decrease your chances of having any types of metabolic diseases along with reducing body fat and blood pressure levels. The other vital elements that are also found in almonds are manganese, healthy fats, vitamin E, protein, magnesium and also fiber. In addition to that, the almonds also helps in losing weight by reducing the hunger levels.
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Having fruit juices are considered to be a very healthy option to have and today, we will try orange juice. Among many fruit juices, orange juice is known to have large amount of calcium in them which is useful for those who are thinking about getting more power in their bone structure.
In addition to that, when you drink orange juice, it also helps to control your blood levels in a better way. This particular food item, has nice amount of vitamin D along with calcium which work wonders in the purpose of preventive bone-related diseases such as osteoporosis.
Another food which has very high calcium is tofu as it is found that RDI count of eighty six percentage is available in only around 126 grams. Tofu is also known as one of the best foods out here for building your bones and increasing their strength in the most natural manner.
Moreover, along with good calcium content, food is also known to have nice amount of magnesium. You should also consider this food item as a full protein package as is also deemed to be an alternative to meat, making it more ideal for the vegan population.
According to some study, it has been found that oils which are made of flaxseeds and sesame is known to have curing effects on the persons who are suffering from weak bones. For that very purpose, flaxseed oil are very useful for treating bone ailments and controls the bad impact of diabetic patients on their bones.
In addition to that, there are many other benefits that you will enjoy from having flaxseeds and it also contains large amount of Omega-3 Fatty Acids. However, flaxseed oil is also known to prevent deadly diseases such as cancer.
You should also note that, all kinds of fish are known to have very large amount of calcium in them because they are filled with edible bones. However, there are many types of oily fish which also contains good percentage of omega-3 fatty acids and protein.
Moreover, the bones in catfish have much calcium content and having them will help you in bettering your brain functions, skin problems and also health of your heart. Most of the seafood items have mercury but also filled with selenium which helps to prevent the bad effects of mercury.
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Do Improve your Bone Strength:
So now, these food items will helps to improve your bone structure for the later part of your life. You need sufficient calcium to strengthen your bones and vitamin D to help your body absorb calcium. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. You should be able to get all the nutrients you need for healthy bones by eating a healthy balanced diet. A good diet is only one of the building blocks for healthy bones, which also includes physical activity and avoiding certain risk factors. Thus, the time has come for the women readers to follow this bone-healthy diet chart. Do not forget to share the feedback with us! You may also like to read our post regarding the foods to include in your ketogenic diet.
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