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We have all heard many nutritionists talking about whole grains as the Holy Grail of nutrition, and for a very good reasons. Whole grains are considerably better than other types of grains, and if you are a health-conscious person, then you surely know how important it is to include whole wheat, oats, rye, quinoa, buckwheat, cornmeal or brown rice in your daily diet. The reason why whole grains truly benefit your bones is because they are filled with Vitamin D, Vitamin B, complex carbohydrates as well as fibers of all kinds. Besides this, whole grains are also a great and healthy natural source of magnesium, which is known to facilitate the absorption of calcium into you bones and improve its ability.
Organically Grown Vegetables
All vegetables are great for your health, but when it comes to bone health some veggies simply stand out from the rest. In a nutshell, focus on those vegetables that are very rich in precious minerals such as iron, potassium, calcium or magnesium, and it is highly recommended to buy organically grown produce too. Make sure to eat more leafy green vegetables, from parsley and watercress to arugula, mustard greens, cale as well as collard greens, as they are all very rich in Vitamin D. However, you can also eat carrots, cabbage and broccoli, as these three vegetables are particularly rich in calcium, another essential element for bone health.
We have all been told to drink much milk as children, as it will help us grow up and it will make our bones strong and for a good reason, as milk truly is great for bone strength, mainly because of its high calcium content. As a matter of fact, did you know that one eight-ounce glass of fat free milk can provide you with as much as 30% of your recommended daily dose of calcium? If you truly want to make the best out of your diet, then try combining milk with the fortified cereals described above, and you will increase your intake of vitamin D as well.
Nuts And Seeds
Last, but not least, if you want to keep your bones strong and healthy in the long run, then it is highly recommended to focus on foods that are particularly rich in trace minerals, such as seaweeds, nuts as well as seeds. These are the three food groups that are the richest in sea minerals, especially calcium. Seaweeds are great for counteracting the effects of osteoporosis, and to even increase your protection against the onset of osteoporosis.
Milk is not the only one that is great for bone health and strength, as yogurt and all the other milk varieties are equally efficient. If you are not the type who likes to get a sun tan, then the chances are that your Vitamin D levels are low, which means that you will need to get more Vitamin D from other sources, preferably yogurt and other foods. There are many different types of yogurt that is fortified with Vitamin D and all the other bone-friendly nutrients, therefore make sure to add them to your diet. Greek yogurt is perhaps the best variety you can possibly eat!
There are a plethora of different types of fortified cereals available on the market, and all of them are great for your bone health. The reasons why fortified cereals must not miss from your daily diet is simply because they contain all the vitamins, minerals and proteins that you need to get started, and some types have as much as 25% of your daily dose of Vitamin D. It is known that Vitamin D is crucial for your bone health, and what better way to make sure your bones are strong and healthy than by increasing your daily intake of this valuable nutrient?
Cheese comes in tens of different varieties as well and, just like milk and yogurt, it is also packed with both calcium and Vitamin D, as long as you do not consume it in excess. Cheddar cheese is perhaps the best type of cheeses that you can eat if you are particularly concerned about the health of your bones, as it contains plenty of calcium However, cheese is generally not a reliable source of Vitamin D, which means that you will need to rely on other foods for that!
Potatoes have been around for hundreds of years, and there are tens of different of delicious potato dishes that we can cook which makes potatoes one of the most versatile foods you can possibly cook. This is great for your bone health, given the fact that potatoes are extremely high in potassium which, as mentioned above, not only facilitates the absorption of calcium from your blood to your bones, but can also counteract the decline of calcium levels from your body (which is caused by various factors, including excess caffeine consumption). White skin potatoes tend to be higher in potassium as opposed to medium sweet potato!
Source: Food Fiends