Bones play an important role in the health of the body and its performance of many functions, so it is necessary to maintain them by providing the body with the nutrients necessary for its strength, here is the article the most important Bone-strengthening foods:
The top 9 bone-strengthening foods
It is necessary to search for foods that strengthen the bones in order to maintain the strength of the bones so that they can perform their functions and not lose their strength over time, and these foods include the following:
- Dairy products
Dairy products are one of the most important foods you can turn to if you are looking for foods that strengthen bones.
Milk, yogurt, cheese, and other products mainly contain calcium, which is important in building bones and increasing their strength.
are one of the foods that are recommended when looking for foods that strengthen bones because spinach contains a good proportion of calcium, and in addition, it is rich in fiber, vitamin A, and iron.
- Sweet potato
Sweet potatoes contain a good amount of potassium and magnesium, both of which are necessary to keep your bones strong and healthy.
- Fatty fish
Fatty fish is one of the important examples of bone-strengthening foods because it contains vitamin D, which helps in the absorption of calcium. Fatty fish include salmon, tuna, and others.
- Orange juice
A cup of orange juice contains many nutrients that are necessary for keeping bones strong and healthy. Orange juice is one of the richest sources of vitamin D and calcium.
Figs are one of the types of fruit that you may find when looking for foods that strengthen bones, as they contain calcium, magnesium, and other nutrients that help promote bone health.
- Almond butter
Almond butter effectively contributes to strengthening the bones and maintaining their health because it contains calcium and potassium in good proportions.
contains many nutrients necessary for bone health and strength, as it contains calcium and many vitamins, such as vitamins A and C.
- Tomato juice
Tomato juice is one of the options that strengthen bones, as it contains many nutrients like vitamin A, vitamin C, magnesium, calcium, and a little vitamin K.
Tips for maintaining bone health
Here are some tips that will contribute to maintaining bone health and strength:
- Follow a balanced diet by including protein sources such as meat, fish, eggs, seeds, and nuts, as well as fruits, vegetables, and carbohydrates such as bread, rice, potatoes, rice, and pasta.
- Quit smoking: The risk of osteoporosis increases the more cigarettes a person consumes, so it is recommended to reduce or quit smoking.
- Maintain a healthy weight: Eating a strict diet and losing a lot of weight too quickly can increase the risk of osteoporosis.
- Doing strength exercises: It is recommended to start practising one or two groups of exercises with a number of repetitions ranging between 10 and 12 repetitions, and then increase the intensity of the exercises over time.
- Dairy products