5 Ways to Strengthen Your Bones with Nutrition

Our skeleton holds acute importance in the foundation of our body. It supports and protects all of the other organs, muscles, and tissues. Also, it plays a key part in protecting us from injury. Bones are living tissues that are constantly changing with age and diet. The change however, can bring many bone related problems that we can’t afford to have. But bones can be kept healthy with a few simple daily life changes, like exercise and proper diet. A good planned diet can actually give your bones an extra life and with it, you can beat time. 

Here are 4 ways you can strengthen your bones with nutrition.

Eat Calcium Rich Foods

Our bones consist of almost 35% calcium. It is a building block of our body foundation. Mostly with age, our bodies lose calcium mainly because of poor diet and less exercise. Increasing the rate of calcium in your diet, eating foods rich in calcium is one of the most effective ways to keep your bones strong. Foods high in calcium include dairy, yogurt, cheese, kale, green leafy vegetables, broccoli, and salmon. 

Take Vitamin D

Vitamin D is a fat soluble vitamin which is vital for  giving our body the ability to absorb and retain important minerals like phosphorus and calcium; both critical for repair of bones and production of new ones. Studies show that vitamin D can also reduce cancer cell growth, help control body infections and reduce muscle inflammation.

To get enough vitamin D, you should spend some time outdoors in the sunlight every day, eat vitamin D-fortified foods, take supplements, or use a tanning bed.

Get Enough Vitamin K

Vitamin K is essential for a lot of reasons in our body. It promotes the development of new bone tissue. It helps the body absorb calcium and protect against osteoporosis as it increases the bone mineral density. Not only that, it also reduces fracture rate. Other than that, it is vital for the protection of internal body organs. 

The best sources of vitamin K are leafy green vegetables, cheese, eggs, and dark chocolate.

Drink Milk Regularly

Milk is a great source of calcium, which helps your body to grow strong bones. The important thing about milk is that it should be low or non-fat. This way, you don’t have to worry about the fat content being unhealthy for your heart. It can also have extra nutrients added to it, like vitamin D, potassium, and protein. 

Increase Daily Water Intake

The number one way to strengthen your bones is to drink plenty of water. Water is essential for keeping your body healthy. It helps flush the toxins out of your system and assists in keeping cells hydrated. Specialists recommend that women should drink at least 91 ounces of water per day, whereas men should drink 125 ounces of water per day. 

Conclusion

Bone health is a huge issue in the world right now. The best way to combat the high rate of osteoporosis and bone fractures is to focus on your diet. The four main nutrients that can help strengthen your bones are calcium, vitamin D, vitamin K, and water. If you take in enough of these nutrients, you'll be able to maintain a healthy skeleton and avoid painful fractures.

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