Tuesday, 7 August 2018

Food For Strong Bones And Muscles

A healthy and balanced diet will help you to develop strong bones and muscles from an early age and to maintain them throughout your life. You need enough calcium to strengthen your bones and muscles and vitamin D to help your body absorb calcium.

Poor bone and health can cause diseases such as rickets and osteoporosis and increase the risk of a bone fracture later in life. You should be able to get all the nutrients you need to have healthy bones through a healthy and balanced diet.

Food For Strong Bones And Muscles


A good diet is just one of the basic components for bone and muscles  health which also includes physical activity and avoiding certain risk factors.
Many nutrients are involved in maintaining healthy bones. Calcium and vitamin D are two of the most important.

Calcium is a mineral that is essential for your body to function properly and is stored in your bones. Your body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to brittle and fragile bones that are more prone to fractures and diseases.

Vitamin K, vitamin C, magnesium and phosphorus are other important nutrients for bone health.

Healthy Food For Strong Bones And Muscles

1. Dark, leafy greens
Food For Strong Bones And Muscles
Dark leafy vegetables, such as kale, arugula, watercress and kale, are perhaps the best sources of non-dairy calcium. These vegetables also have a high magnesium content, which is useful for maintaining bone integrity, and vitamin K, which is necessary for bone metabolism.

Although spinach is generally included in this group, it contains oxalic acid, which makes the human body unable to absorb its calcium.

2. Salmon
Food For Strong Bones And Muscles
The sun is our main source of vitamin D. However, eating fatty fish like salmon is another great way to get vitamin D.

According to the National Institutes of Health (NIH), a 3-ounce serving of salmon will provide 447 international units (IU) of vitamin D. The recommended minimum intake of vitamin D is 400 IU daily.

Canned salmon includes the softest (edible) bones of fish, which means it is loaded with calcium.
3. Tuna
Healthy Food For Strong Bone And muscles 
Tuna is another fatty fish loaded with healthy vitamin D. It also contains high amounts of other beneficial nutrients such as potassium, magnesium and omega-3 fatty acids. And because it comes canned, it's easy to find, easy to use and simple to add to your diet.

4. Catfish
Food For Strong Bones And Muscles
While fishing, you can not go wrong with the catfish. It is perhaps the least expensive variety of fish, and it is also one of the highest in vitamin D, which contains 425 IU in a 3 ounce steak.

5. almond butter
Healthy Food For Strong Bone And muscles 
All the tree nuts you can find in the grocery store, the almonds have the highest amount of calcium per serving. You can get the same calcium benefits in the form of butter. As an added benefit, almond butter has no cholesterol and is lower in fat and more protein rich than peanut butter. For a delicious recipe with almond butter, try the almond chocolate mousse.

6. Cheese
Healthy Food For Strong Bone And muscles 
It's quite simple: the cheese is made of milk. Milk has a lot of calcium Ergo, cheese has a lot of calcium.

With a wide variety to choose from, mozzarella is particularly rich in calcium. For a healthier option, try cheese made with skim milk.

7. Yogurt
Food For Strong Bones 
Yogurt is an ancient culinary product, dating back to 2,000 BC. C. Due to the process of preparation of yogurt, this staple in the diet contains significantly more calcium than the milk from which it is made. An 8-ounce serving of low-fat yogurt provides 42 percent of your daily calcium needs, according to the NIH.

8. Eggs
Food For Strong Bones 
Good news for breakfast lovers: eggs contain a good amount of vitamin D and can improve bone health. Vitamin D is found only in the yolks, so if you tend to eat egg white tortillas, you should get your vitamin D elsewhere.

Another item for breakfast, orange juice, is often fortified with vitamin D and calcium.

9. Broccoli
Healthy Food For Strong Bones And Muscles
Of all the sources of non-dairy calcium, broccoli is second after green and dark leafy vegetables. And broccoli is not only healthy for bones: it is an excellent source of vitamin C, fiber and nutrients that contain cancer-fighting properties.

10. What about milk
Food For Strong Bones And Muscles
One cup of milk contains approximately 30 percent of the calcium you need daily, according to the NIH. In addition, the milk sold in stores is usually fortified with vitamin D, which is a double blow in terms of bone health.

However, there has been some speculation that milk can actually deplete bones of vital nutrients. A 2014 study showed that n
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