Top 11 Super-Food for Strong Bones and Healthy Joints

Strong bones play a massive role in our body. It helps with improving our appearance and keeps the youth intact along with providing strength, balance, and support. It acts as a protector of our internal organs. Thus, it's imperative to keep our bones in proper shape as they are the backbone for our bone, quite literally!

Along with physical exercise, there are various types of food for bone health. An adult requires about 70mg of calcium per day. It is essential to get proper nutrition (calcium, vitamin D) during childhood, adolescence, and adulthood as, by the age of 30, a person achieves peak bone mass. If the bone mass is not adequate, bone loss may occur in later life that leads to problems like rickets, osteoporosis, and increased risk of developing fragile bones. While calcium helps with providing support and strength to bones, vitamin D helps with calcium absorption and bone growth.

Food sources for strong bones include:

1. Milk and other milk products - One of the most significant sources of calcium. Although it can cost us calories (even fat-free milk), 8 ounces of fat-free milk provides us with 30% of the daily dose of calcium. Along with a vitamin D supplement, it doubles the benefits.
2. Beans (legumes) - Beans are known to be rich in phytates along with calcium, magnesium, and fiber. Phytates interfere with the body's ability to absorb the calcium available in the beans. The phytate level can, however, can be reduced if the beans are soaked in water for several hours before cooked in freshwater.
3. Fishes (sardines, salmon, tuna) - Sardines are tiny fishes that contain high levels of both vitamin D and calcium. Salmon contains omega-3 fatty acids along with a sufficient amount of vitamin D, which are suitable for not only bones but also the heart. Another fatty fish, tuna is an excellent source of vitamin D. It's believed that 3 ounces of canned tuna are equivalent to 154 IU.
4. Eggs - The egg yolk is rich in vitamin D. It is necessary to consume the yolk rather than the egg white, especially for cutting down calories.
5. Spinach - Spinach is one of the most important sources of calcium and in turn, food for strong bones, especially for people who do not consume dairy products. They contain almost 25% of our daily calcium, fiber, iron, and vitamin.
6. Cereals - People who do not eat salmon (vegetarians, vegans), can try certain types of fortified cereal products. Such as total Whole Grain or Wheaties containing vitamin D can help.
7. Orange juice - Although it does not contain calcium or vitamin D, studies have proven that the ascorbic acid in this juice may help with calcium absorption. For instance, Tropicana's Calcium + contains amounts of vitamin D.
8. Grapefruits and citrus fruits - Citrus fruits have been known to be useful sources of food for strong bones. Although calcium and vitamin D has been proven to be good for bones, vitamin C has also been shown to help prevent bone loss.
9. Almonds - Almonds contain calcium along with potassium as well as protein. We can use almond butter as a spread for sandwiches that is both delicious as well as will help with the calcium intake.
10. Tofu - Tofu is a nutritional powerhouse. According to research, tofu contains high levels of isoflavones that help in making soy. It is useful to ward off bone diseases among menopausal women.
11. Molasses - This is considered to be a good source of calcium. One tablespoon of sweet syrup equals to 41 mg of calcium. Hence, we should replace it with refined white sugar.

Vegans who do not eat dairy products, for them, there are other sources of food for strong bones.

Calcium supplements that vegans can indulge in are:

1. Tofu
2. Sesame seeds
3. Pulses
4. Fortified soy, rice, and oat drinks
5. Brown and white bread
6. Dried fruits, especially raisins, figs, prunes, and dried apricots.

For vitamin D, vegans need to make sure that they get sufficient exposure to sunlight (beware of covering and protecting the skin from getting red). Breakfast cereals and soya drinks, and other types of vitamin D supplements are also an option.

Along with what to eat, we need to avoid certain things for consumption. These are:

1. Alcohol - It has no nutritional content to it, and also inhibits the formation of new bone cells.
2. Cola (or any other aerated drinks) – This leads to lower bone mineral density.
3. Smoking - It has been studied that the increase in tobacco leads to higher chances of fracture.
4. Caffeine - A cup of coffee or consumption of coffee at moderate levels is acceptable. However, more than 2 cups of coffee per day leads to loss of calcium through urine and bone loss, especially among post-menopausal women.

Thus we can conclude that calcium is the main mineral that is needed to maintain healthy bones and bone density. The food mentioned above, as well as the ones that need to be avoided, must be followed strictly to prevent bone disorders like osteoporosis and be healthy.