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Bone strengthening foods

Bone strengthening

Bone strengthening foods

  • meat.
  • fish.
  • Milk and its derivatives such as cheese and others.
  • Nuts.
  • soy products.
  • Dark vegetables.
  • Salmon and tuna.
  • liver.
  • eggs.
  • Fruit juice rich in orange, banana, kiwi, watermelon and cranberry.

Bone strengthening vitamins

When talking about foods that strengthen bones, we must talk about the basic elements necessary to make the food eaten tonic for the bone structure, namely:

  • calcium.
  • Vitamin D
 Calcium: Calcium is an essential component of healthy bones, and adults need approximately 700 mg of calcium per day to maintain the integrity of their bone structure.

Among the foods rich in calcium:
  1. Milk and its derivatives from cheese.
  2. Dark leafy vegetables such as broccoli, cabbage, and okra.
  3. Soybeans and drinks derived from it, such as soy drinks.
  4. Vegan drinks with added calcium.
  5. Nuts such as walnuts and hazelnuts.
  6. Fish rich in edible bones, such as sardines.
  7. Bread and all products resulting from fortified flour.
Therefore, doctors usually advise to keep eating calcium-rich meals periodically and in a balanced way, to ensure that calcium is obtained naturally .

Vitamin D: Vitamin D is a cornerstone of healthy bones, and adults need approximately 400 IU of vitamin D per day for:

  • maintain the integrity of their skeletal structure.
  • Stimulating the body to absorb calcium and phosphorus.
  • Exposing the body directly to sunlight for short periods of the day without using sunscreen in order to stimulate the body to make vitamin D.
  • Take vitamin D supplements when you are unable to be exposed to the sun, such as during autumn, winter, and scorching summer.
Among the foods rich in vitamin D:
  1. Oily fish such as salmon, sardines and mackerel.
  2. eggs, especially the yolks.
  3. Breakfast Cereal.
  4. liver.
  5. Red meat. 

Is it recommended to eat spinach to strengthen the bones

No, it is not recommended to eat spinach to strengthen the bones because it contains some elements that inhibit calcium absorption naturally.

Although spinach has a high amount of calcium, it is not recommended to eat spinach when you want to improve bone health, because it contains oxalate.

The element oxalate is known in English as (oxalate) and works to inhibit the process of calcium absorption naturally, which makes spinach necessarily a destructive element of calcium and is not recommended to be eaten when the bones are weak.

What is the drink that strengthens the bones

  • First, orange juice.
  • Second, cranberry juice.
  • Third, pineapple juice.
Homemade juices that are rich in the elements needed to strengthen bones are one of the quick ways to preserve the body in general and the bone structure in particular, as it works on:

  • Providing the daily necessary nutrients for the body such as calcium and potassium, which makes it a great food supplement.
  • Cleansing the body of income.
  • Facilitate digestion because there is no need to digest the solid components of fruits.
  • Improve overall cognitive health.
  • Body hydration
  • Enhancing antioxidants to improve the vital processes of the body.
  • Weight loss.
  • Disease prevention.

What is the fruit that strengthens the bones

  • the banana.
  • fig.
  • Grapefruit.
  • Guava.
  • Jackfruit.
  • kiwi.
  • raisins.
  • raspberry.
  • the strawberry.
  • watermelon.
  • berries.
  • Dried figs are not cooked.
  • grapes.
  • Dried plum.
  • pomegranate.