foods that strengthen bones and teeth
The foundation of a healthy body is strong bones. But after a certain age, bones begin to decay. From where multiple problems have to be faced. Such problems can be avoided to some extent if the bones are taken care of from the beginning.
A balanced diet is very important for strong bones. Adequate calcium and vitamin D are mainly needed to keep bones healthy. So eating a balanced diet helps in getting all the nutrients needed for healthy bones.
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Here are the foods that should be eaten regularly to increase bone performance by making bones strong and strong.
1. Yogurt keeps bones strong
Yogurt is a good source of probiotics, calcium, potassium and vitamin D, vitamin A and folate. Studies have shown that consuming enough yogurt on a regular basis can prevent bone fractures. Apart from this, if the bones are weak, it is better to eat yogurt with calcium regularly.
2. Milk keeps bones strong
Another good source of calcium, phosphorus, potassium and vitamins A and D is milk. Milk and dairy products are important sources of calcium and are very important elements for bone health. Regular consumption of cow’s milk strengthens bones and prevents osteoporosis. However, if you are lactose intolerant, it is better not to consume milk.
3. Green vegetables keep bones strong
Green leafy vegetables such as spinach, leafy greens, lettuce etc. are excellent sources of calcium, antioxidants and vitamin C and vitamin K. So eat at least three different types of vegetables every day to get strong bones and strengthen your immune system.
4. Cheese keeps bones strong
Since cheese is made from milk, it is a rich source of calcium. Cheese is rich in vitamin A, vitamin B12, zinc and phosphorus. Cheese not only adds flavor to food, it can also protect bones from becoming brittle. But if you are lactose intolerant, you can eat lactose-free cheddar cheese.
5. Sea fish keeps bones strong
Various types of fish like sardines, tuna, catfish, salmon are strong sources of vitamin D. Vitamin D helps in bone mineralization. Without vitamin D, bones cannot absorb calcium from the body.
6. Eggs keep bones strong
Egg yolks are a great source of fat-soluble vitamins such as vitamin D, vitamin A, vitamin E and vitamin K. Vitamin D is essential for the absorption of calcium from the body into the bones and for improving bone health. An adult should consume two eggs per day.
7. Almond butter keeps bones strong
Cashew butter or almond butter is a great source of protein and calcium. This vegan butter is low in cholesterol and tastes rich and good. It takes care of the bones as well as protects the heart. Consuming 1-2 tablespoons of cashew butter daily is beneficial for the body.
8. Broccoli keeps bones strong
Broccoli is a vegetable that is beneficial and important for all organs of the body. It is a vegetable rich in calcium, vitamin C, potassium, phosphorus, folate and vitamin K. Eating broccoli every day strengthens bones and teeth. Apart from this it helps in weight loss as well as fighting high blood pressure, cancer and diabetes.
9. Seeds keep bones strong
Seeds are the best source of calcium. Fenugreek seeds, sunflower seeds, watermelon seeds, pumpkin seeds or chia seeds are rich in protein, dietary fiber, healthy fats, phosphorus, iron and potassium. Eating any seeds and sesame seeds with a regular breakfast or with a smoothie, salad, or egg and avocado toast is healthy for body and bones.
10. Nuts keep bones strong
Nuts contain healthy fats, omega-3 fatty acids and protein. A variety of studies have shown that eating a variety of mixed nuts daily helps improve overall health as well as bone health.
Foods to Avoid
1. Many people diet and reduce calorie intake to lose weight. This causes the body to lose significant amounts of nutrients and weaken bones and muscles. So avoid diet and keep calorie intake adequate.
2. Salty foods like fries, chips, fried chicken, sausage etc. should be avoided if suffering from osteoporosis. High salt intake negatively affects bone health.
3. Excessive alcohol consumption can decrease bone mineral density. Several studies show that alcoholics have a higher risk of becoming osteoporotic.
4. Caffeine is commonly found in tea, coffee and some energy drinks. Consuming too much caffeine on a daily basis can worsen bone health as well as predispose to bone fractures.
5. Soft drinks are not good for the body in any way. Cola or soft drinks damage the kidneys as well as the bones.
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