What the young and healthy will tend to do, is take their bones for granted. What’s not realized, is that it’s a gradual process when growing older, as the bones will deteriorate with age. What that leads to is bone mass loss, known as osteoporosis and osteogenesis imperfecta, where bones will fracture or break easily. There are a variety of ways to maintaining strong bones throughout ones life, such as exercising, maintaining ideal body weight, and sunshine. The most effective way however, is through diet. What the bones need are the daily requirements of nutrients such as vitamins C, D, K, calcium, potassium, and magnesium.
8. Sweet Potato
Sweet potatoes are an excellent source of magnesium and potassium, which are excellent ways of boosting bone health. These nutrients are consider essential, because once the body is low on magnesium, there can be potential issues with balancing vitamin D, which can detriment bone strength.
What potassium does is neutralizes acid in the body, which leaches calcium from the bones. What eating just a medium-size sweet baked potato, with no salt or toppings, does is contains up to 31 milligrams of magnesium, along with 540 milligrams of potassium.
What all nuts of all varieties does, is provides a multitude of health benefits. Almonds are singled out, when it comes to improving bone density, as what they contain are excessive amounts of calcium. Just one handful contains around 8% percent of the daily recommended amount.
Almonds are also an excellent source of magnesium, containing around 20% percent of the daily recommended need. Magnesium is one of the key nutrients, that’s found in bones. What’s recommended is pureeing almonds into butter form, where just 2 tablespoons can contain up to 112 milligrams of calcium.
What a fresh grapefruit offers is excellent bone strengthening benefits, as it’s a natural source of vitamin C. What just one medium size red grapefruit contains, is over 100% percent of the daily recommended requirement.
Vitamin C is essential for ones diet, because it contains collagen, which is 90% percent of the bones matrix, where it stores minerals. What the formation of healthy collagen requires, is vitamin C.
While grapefruit is one of the best sources, there are some who find it too tangy, or can’t consume it due to medicate conflicts. If that’s the case, there are other vitamin C rich fruits such as pineapples, oranges, strawberries, and papaya, which are all excellent alternatives.
One natural way to get more calcium into the diet which also tailors to ones sweet tooth, is by consuming figs. They’re usually fresh and in season during the summer and fall. Add them to salads, homemade pizza, or for baking. They’re also delicious, just eating them on their own.
What eating five fresh figs contain is 90 milligrams of calcium, which equates to around 10% percent of the daily recommended amount. What’s also available on a year round basis, are the dried variety available at the local bulk food store. Just one half cup of dried figs, contains 120 milligrams of calcium.