Super foods that can strengthen your bones

Super foods that can strengthen your bones

May 11, 2020


Bones are an important part of the body which give support and helps us to move easily all day long. The bones need calcium which comes from milk consumption and various other food items. By eating, certain food items will increase bone strength. In this guide, we are going to mention the superfoods that strengthen the bones.

Given below are some of the food options which increases the bone strength:


  • Include loads of green in your diet


No doubt, calcium is extremely essential for the bone which you can get from dairy products. Additionally, you can find it in vegetables. You need to add green leafy vegetables in the diet like cabbage, kale, turnip greens, collard greens, and cabbage. One cup of turnip greens is loaded with 200 milligrams of calcium. Moreover, the dark green is loaded with Vitamin K which reduces the issue of osteoporosis.

If you notice a problem with bones or working is not normal, then you should visit our doctor at the spine centre.

  • Increase the intake of magnesium and potassium

Bone health can be in order due to potassium and magnesium. If your body does not have the right level of magnesium, this can impact the Vitamin D balance which affects the bones. Potassium is essential as it neutralizes acid in the body. What you can do is to bake a sweet potato but do not put salt in it.


  • Include Grapefruit


You need to add grapefruit in the breakfast. Vitamin C is present in abundance in citrus fruit and it reduces the problem of bone loss. Around 88 milligrams of vitamin C is present in red grapefruit which is enough for one day. If you find it extremely sour then you should add navel orange in your diet.


  • Add figs to the shopping list


Another bone-strengthening fruit is figs. Including 5 medium fresh figs in your diet will provide you calcium in around 90 milligrams and additional nutrients like magnesium and potassium. Fresh figs are grown in summer but you can find them in dried form all year long. With half cup dried figs, you can get calcium around 121 milligrams.


  • Get a sandwich spread


Almond sandwich spread is a great way to increase the calcium intake and it is a little bit salty. You will get enough calcium with 2 tablespoon which is around 111 milligrams. Additionally, it is loaded with potassium which contains 240 milligrams of calcium and additional nutrients which helps to make the bones strong.


  • Plant-based dairy products


You are planning to swap dairy from the diet with other products like almonds, coconuts, and soybeans. You can get these items from the store and they are loaded with additional nutrients which will help your bones to stay healthy.

For more information, you can consult the doctor by scheduling your appointment today only!