While most people tend to care more about preventing obesity, heart disease, and diabetes, they, unfortunately, bone health isn’t something they often think about, especially when they’re still young.
We should treat our bones more kindly all the time, not only when they get broken or bruised. After all, they’re the reason why we are able to move and they also protect our internal organs.
Your bones need care and nourishment now while they’re still functioning properly, so you can preserve their well-being and even prevent osteoporosis.
Looking after your bones now will save you too many aches and issues as you get older.
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1. Coconut Oil:
Coconut oil is rich in antioxidants and is great for bone health, as it helps your body keep toxins at bay and protect your bones.
Women who suffer from estrogen deficiency are often recommended to consider including virgin coconut oil to their diet. This amazing oil can reverse and even completely stop the loss of bone density. Try to consume 3 tablespoons of virgin coconut oil every day.
You may also be interested in discovering some amazing other ways to use it, for example, as a non-toxic personal care. Chemical toxins are particularly prevalent in personal care products, which are eventually absorbed through your skin and into your bloodstream.
Using coconut oil in your personal care routines can help you prevent the toxic overload that can stress major organs, like the liver and kidneys, because if they aren’t functioning properly, toxins would accumulate in your system, creating an acidic environment that is damaging to your bones.
Eating apples is another great way to get plenty of antioxidants and beat osteoporosis.
One medium apple can provide you with 15% of the recommended daily intake of both vitamin C and fiber, as well as many of bone-building polyphenols, trace minerals, and flavonoids. In fact, the polyphenols and flavonoids in apples work to boost bone density through helping your body to absorb calcium.
Remember to keep the skin while eating your daily apple. Peeling your apple means eliminating much of its antioxidant, fiber, and phytonutrient value.
If you’re worried about pesticides (and you should), buy organic apples to avoid both pesticides and synthetic waxes. According to a French study, phloridzin, a polyphenol exclusively found in apples is particularly concentrated on apple peels, can prevent bone loss. An apple a day may keep osteoporosis away.
3. Sesame Seeds:
Sesame seeds are tiny, delicious, and rich in calcium, zinc, copper, magnesium, vitamin B1, and dietary fiber. They are also an excellent source of vitamins D and K, as well as manganese.
The zinc in sesame seeds has a positive effect on bone mineral density. According to a study published in the American Journal of Clinical Nutrition, low dietary intake of zinc is associated with osteoporosis at the hip and spine.
You can snack on a small portion of these beneficial seeds any time of the day. No preparation is needed. Also, they offer the greatest nutritional value when the whole seed is used (un-hulled).
Sesame seeds add a nutty flavor to salads, stir-fries, and sushi rolls, and texture to baked goods, while ground sesame seeds are widely used to make nutritious and yummy spreads, like sesame butter, hummus, and tahini, which you can use in spreads, dressings, sauces, on crackers and toast, or even as a dip with veggies and fruits.
4. Almond Milk:
One of the wonderful benefits of almond milk nutrition is that it helps keep your bones and teeth strong and dense.
The healthy fats in almond milk also contribute to bone health. According to some studies on female mice, consuming monounsaturated fat can help prevent bone weakness and osteoporosis.
Almond milk is extremely rich in calcium and also contains other essential minerals, such as flavonoids, which help protect your body against osteoporosis through removing free radicals.
Drinking almond milk is a great way for your body, especially your bones, to get potassium, manganese, and magnesium.
Here’s a nice recipe you can try on a daily basis
– Let 1 cup of almonds soak overnight in a water container.
– Remove the peels and put in a blender and add 2 cups of water.
– Blend until it turns into a liquid.
– Add some cinnamon or/and honey (according to taste), strain, and drink.
When thinking about enhancing your bone health, your first thought perhaps wasn’t to reach for prunes. However, eating prunes every day can help you prevent fractures and maintain adequate bone density.
Prunes are rich in nutrients that are necessary for bone health, including vitamin K, boron, magnesium, and potassium, along with other antioxidants that can help keep your bones from oxidative damage.
Moreover, this sweet fruit contains a high concentration of polyphenols, which are antioxidants that can help prevent bone loss, as well as other minerals that are important for bone formation.
Prunes and dried plums are among the highest antioxidant foods that can help improve bone strength. They are linked to a decreased risk of bone loss and osteoporosis and have been shown in recent research to help decrease bone breakdown while increasing bone mineral density.
It is recommended to eat 2 or 3 prunes every day, but you can increase the number gradually to up to 10 pieces.
The amazing thing about the delicious pineapple is its rich content of bone-healthy nutrients.
Although pineapples are not popular for containing a high calcium content, which most individuals instantly associate with bone health, it actually contains a great amount of manganese, which is essential in the strengthening, growth, and repair of your bones, as well as for osteoporosis prevention. In fact, eating one cup of this tropical and delicious fruit every day can offer you about 75% of your required daily intake of this essential mineral.
You can also make pineapple juice and have one daily cup. Furthermore, you can easily grow your own in a pot in your backyard.
When purchasing a pineapple, check that the top leaves are not browning. If you get a green pineapple, remember to allow it ripen outside the refrigerator. Once you cut it up, you can then store it in the fridge (preferably in an airtight container).
7. Omega 3 Fatty Acids:
PThe omega 3 essential fatty acids can defend your bones against osteoporosis by reducing inflammation through various mechanisms.
In fact, anything that causes inflammation activates osteoclasts, which are the specialized cells responsible for the bone breakdown. And this is only one of so many ways the omega 3 essential fatty acids can help you promote and maintain healthy bones.
Salmon is an absolutely great food through which you can add omega 3 fatty acids to your diet. This yummy fish can keep your bones healthy and strong. In case you don’t really like salmon’s taste, there are other ways to eat it. You can simply stock up on chia seeds, hemp, or walnuts.
8. Dark Green Leafy Vegetables:
Vegetables certainly contain less calcium than milk, but they provide better absorption rates and lower calorie levels. In fact, absorption from the greens is higher at about 50%, so your body ends up with a bit more calcium.
Kale is an amazing dark green leafy vegetable that contains countless essential vitamins, such as vitamin C, A, and B6. No wonder why it’s known as the king of vitamins. It has many other nutrients that your bones crave, including, manganese, copper, calcium, iron, and potassium
In fact, only 1 cup of kale includes 684% of the required daily intake of vitamin K. Moreover, it is alkalizing and versatile. You can easily kale juice, as well as steam, sauté, stir-fry, and bake it.
Not all other dark green leafy veggies can provide all of these benefits. For example, chard and spinach are poor sources of calcium, but they are great sources of other bone-building nutrients, such as magnesium and potassium. Leafy greens contain all kinds of health benefits for both the planet and its inhabitants.
Coriander is consists of a powerful combination of flavor and health benefits. Whether you like it better in fresh salsa, Thai food, or another way, coriander should be a regular part of your diet. Besides, coriander leaves are popularly used in cooking and garnishing worldwide.
It works in your body as an antioxidant, as well as it’s detoxifying, reduces anxiety, strengthens your bones, and even prevent osteoporosis. In fact, it contains some chemical compounds that are filled with bone enhancing properties.
Besides making your dishes tasty, it also includes some important minerals like iron, potassium, magnesium, and calcium. Coriander leaves are known to protect the bone integrity and improve bone durability and growth, due to its high contents of important minerals.
To maintain healthy bones, you should consider including coriander in your daily food items. All you need to do is add a pinch to your weekly diet to keep your bones healthy for years to come.
You can also try making a quick and easy drink out of coriander seeds. Here’s how to make it:
– Stir 2 teaspoons of coriander seed in 1 cup of hot water.
– Cover the mixture and let simmer for 10 minutes.
– Strain, add some honey (according to desire)
– Drink twice a day.
10. Green Tea:
Green tea is known for being a healthy and delicious beverage all over the world. Amazingly, it also contains properties that can improve bone health.
In fact, drinking green tea was shown to stimulate the formation of bones, while restricting the formation of cells that remove bone tissue and lead to a bone breakdown.
There are so many studies that link green tea to improved health and bone-building benefits. Moreover, green tea can help to treat and prevent osteoporosis and other bone-related diseases.
When you look at the negative and health-damaging effects of carbonated beverages, it becomes easier to switch to the refreshing green tea as an amazing alternative. Fortunately, it comes in countless flavors and you can enjoy it either hot or cold. Drink it up! Your bones will be grateful.
You should make sure to avoid adding sugar to your green tea in order to get the most benefits. If it’s not possible for you, try to add some honey instead. To load up on antioxidants, drink 1 or 2 cups of green tea every day.
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