August 26 2021
Some of the conditions that are associated with poor bone health are rickets and osteoporosis. Loss of strength in the bones also increases the risk of being more prone to breaking bones resulting in falls with advances in age. Sufficient amounts of calcium are essential for strengthening the bones and adequate intake of vitamin D is necessary for promoting the proper absorption of calcium in the body. The inclusion of all the essential nutrients and minerals in a balanced diet helps in building bone strength along with regular physical activity for maintaining bone health. Some of the naturally occurring foods that can help in making the bones stronger include:
Full fat and organic plain yogurt
Full fat and organic yogurt are obtained from pastured cows and they are known for imparting the most abundant and beneficial nutrients that are required for making the bones stronger in combination with other dairy products. Plain yogurt essentially contains rich amounts of calcium in addition to magnesium and zinc in large quantities and small amounts of vitamin K2 in the form of MK-4. This type of yogurt also consists of other types of essential nutrients such as vitamin A and vitamin D along with a good amount of protein.
Along with all these healthy ingredients, full-fat yogurt made from the milk of pastured cows is also rich in the presence of essential bacteria that helps in protecting the gut thereby promoting the process of smooth digestion and enables the absorption of all the nutrients that are required by the bones. Another major contribution of this yogurt is the probiotic bacteria which are a good source of vitamin B which ensures the proper functioning of the cardiovascular and nervous system and promotes energy metabolism along with the strengthening of the bones.
Black beans and kelp
Studies have shown that the proper functioning of kidneys is essential for adequate bone health also can stimulate vitamin D in the body for increasing the absorption of calcium from the intestines into the blood. This process implies that it is necessary to strengthen the kidneys to strengthen the bones. This can be achieved by the consumption of black beans which increases the vitality of the kidneys along with increasing the calcium content in the body. Other foods that play a major role in the nourishment of the kidneys include kelp whose fishy flavored granules can be used in the place of salt in various dishes.
Dried plums are effective in both the process of maintenance as well as the building of the bones mainly in postmenopausal women. Studies have shown that individuals who have increased consumption of foods that are rich in vitamin C such as citrus fruits and stone fruits such as plums have reduced chances of loss of cartilage and it also decreases the rate of progression of bone disease. The intake of dried plums is beneficial in individuals suffering from osteoarthritis where it causes a significant reduction in pain, slows the onset of osteoarthritis, and degeneration of the bones.
Bone broth is an excellent source of amino acids such as proline as well as glycine along with various essential nutrients and minerals which have potent antioxidant effects such as calcium, phosphorus along magnesium which can be used as a good source of strengthening the bones.
Sesame seeds are very good sources of calcium and they also contain abundant amounts of magnesium as well as phosphorus which are known to be good for increasing bone strength. Sesame seeds also contain good amounts of zinc whose deficiency in the body is associated with osteoporosis. Hence supplementing the diet with sesame seeds which are rich in zinc can be used for alleviating the symptoms of osteoporosis.
Chia seeds are tiny black seeds that are excellent sources of calcium which is included in the diet and provides the necessary calcium to the body thereby improving bone strength.
The presence of antioxidants and anti-inflammatory compounds in green tea which is known as flavonoids helps green tea in acting as a bone-strengthening source which is a major contributor to keeping the bones healthy. Studies have shown that the presence of a large amount of oxidative stress in the body stimulates bone loss and fastens the pace of development of osteoporosis. Hence it is necessary to include the consumption of green tea or intake of supplements such as Alvizia green tea extract supplements for the maintenance of proper bone health. Green tea is a rich source of catechins which are polyphenols that also have potent antioxidant effects and they are effective in supporting bone health.
Even though dairy products are considered to be one of the best sources of bone health, in individuals with a known sensitivity towards them, it is necessary to find a replacement in the diet with foods that have a similar beneficial effect on promoting bone health. This can be achieved by the inclusion of foods rich in calcium such as navy beans, black beans, almonds, garlic, oranges, and other fresh herbs.
Garlic is a potent antimicrobial as well as anti-anti-inflammatory food source along with having adequate amounts of calcium.
Studies show that the inclusion of vitamin K2 in the diet is beneficial in keeping the bone density intact even in individuals with advancing age as it plays a major role in achieving a balance between cells that break down the bones known as osteoclasts and cells that help in rebuilding the bones known as osteoblasts. In postmenopausal women, the consumption of fermented soybeans is effective in preventing bone loss as they contain good amounts of vitamin K.
The synthesis of vitamin K2 also occurs in the gut by the action of good bacteria which is associated with the intake of fermented foods. The various sources of fermented foods that can be included in the diet are yogurt and kefir which are dairy products and non-dairy sources of fermented foods are kimchi, natto, sauerkraut as well as kombucha.