Human bones need specific nutrients to stay healthy, in which vitamin D and calcium play an essential role. However, besides the two main types there are other nutrients such as protein, magnesium, phosphorus, potassium or fluoride that are of varying importance for bone formation; fatty acids, omega-3, manganese, copper, boron, iron, zinc, vitamins A, K, C, B keep the function of promoting the effect of metabolic processes. Let’s learn the foods that are good for bones and joints with increaseheightblog.com!
Understanding that importance, you can refer to the list of 23 foods that provide nutrients below and choose the right foods to include in a balanced diet to help keep bones and joints strong. healthy and resilient.
1. Oranges and orange juice
Oranges are rich in vitamin C, which is necessary for collagen formation, so it is a good food for bones and joints. The excellent vitamin A content in oranges also contributes to the stable maintenance of normal bone growth as well as cell differentiation.
Small tips: The best time to drink orange juice is when you are neither full nor hungry, about 1-2 hours after each meal is the best. In addition, should avoid drinking in the evening because orange juice has a diuretic effect, easily causing nocturia to disrupt your sleep.
2. Milk
Milk is a rich source of calcium that helps keep bones strong. In fact, 1 glass of milk meets up to 1/3 of your total daily nutritional needs. Milk also contains vitamin D, which helps ensure the body absorbs calcium, along with vitamins A, K, protein, phosphorus and potassium from other food groups.
Small tips: Note that if you are in the process of dieting or losing weight, you should choose low-fat or fat-free milk to minimize your calorie intake.
3. Rainbow cabbage is a good food for bones and joints
Rainbow radish is extremely nutritious by many minerals including calcium, magnesium along with vitamins A and C which are good for bones. Eating a lot of spinach helps add fiber without increasing the total calorie intake, so it is very suitable for people who are in the process of losing weight.
Small tips: Sauté the rainbow chard in a little olive oil and white wine, then sprinkle with a pinch of salt, pepper, and nutmeg for a flavorful and nutrient-rich dish.
4. Parmesan cheese
No one can deny the popularity of Parmesan cheese with the ability to provide calcium to the body. According to research by nutritionists, it is estimated that 1 tablespoon of shredded Parmesan cheese contains up to 63mg of calcium, an impressive number for small amounts of food.
In addition, Parmesan cheese is also a great source of protein along with vitamin A. The calorie count is not bad when a whole tablespoon contains only 21 calories.
Small tips: Buy Parmesan cheese from large chunks directly cut at the grocery store or supermarket, avoid buying cheese packaged in boxes.
5. Rhubarb tree
Rhubarb is high in calcium, with about 350mg in 1 cup, along with vitamin A and vitamin C. Although rhubarb is very low in calories, because it is often cooked with sugar, the calories are also increased.
Small tips: Next time you cook, you can apply the method of cooking rhubarb first, then add sugar to minimize the amount of sugar needed.
6. Figs
In this list, it is impossible not to mention figs with the amount of minerals and vitamins necessary for bone health that it brings (1 cup of stewed figs has about 180mg of calcium plus vitamins C and K). On the other hand, fresh figs are high in fiber but do not contain many calories, making them perfect for adding to your diet (a few raw figs can provide up to 24mg of calcium).
Small tips: Victims can buy fresh figs and eat them as a snack, but they must eat them right away because they don’t keep for long.
7. Spinach
Spinach contains every nutrient no matter what the plant can provide. Spinach is great for bones because it’s packed with calcium and vitamins A, C, and K. It’s one of the few vegetables that’s both delicious and low in calories and can be transformed into many different dishes, so be sure. Spinach should be a part of most people’s diet.
Small tips: You can use spinach to serve with sandwiches instead of salads.
8. Cashews
Cashews contain a small amount of calcium and vitamin K, but what makes them still a good bone food is the magnesium and other minerals, plus healthy plant-based protein.
Small tips: Try making your bread spread with cashew butter instead of peanut butter.
9. Kiwi fruit
Kiwi fruit is very good for bones thanks to the amount of vitamin C and magnesium it brings. In addition, vitamin A and vitamin K in kiwi can meet daily nutritional needs without adding too many calories.
Small tips: Adding a few slices of kiwi to a bowl of Greek yogurt enhances the flavor of both the yogurt and the kiwi for a healthy and balanced dessert.
10. Salmon
The high levels of vitamin D, fatty acids, omega-3s and protein in salmon are enough to help keep bones strong. The advantage of salmon is that although it is rich in healthy fats, it does not contain too many calories.
Small tips: Bring canned salmon so it can be easily and quickly served with sandwiches or salads. And if possible, you should eat salmon bones because it increases calcium absorption.
11. Pumpkin Seeds
Pumpkin seeds contain a small amount of calcium and protein, but are a good source of magnesium, fatty acids and omega-3s. Pumpkin seeds can also be eaten as a snack or added to a salad thanks to their certain amount of fiber.
Small tips: Buy pumpkin seeds already shelled, they will save you a lot of time.
12. Tomato juice
Tomato juice is rich in vitamins and minerals, including magnesium, vitamins A, C and potassium, making it a good food for bones and joints. Moreover, this dish also contains a little calcium and vitamin K. If eating fresh tomatoes is starting to become boring, you can change it by drinking tomato juice alone or combine with celery and carrots to make it easier. more diverse flavors.
Small tips: Should drink tomato juice in the mid-morning or mid-afternoon, after each meal for about 2-3 hours for the body to absorb the most nutrients.
13. Bell peppers
Not only are red bell peppers delicious, they’re also good for your bones because they’re packed with vitamins C and A along with some vitamin K. Red bell peppers are also one of the foods that fit into many diets because They are low in calories but rich in B vitamins and fiber.
Small tips: Try mixing all the vibrant colors of bell peppers such as green, red, yellow, orange, etc. into a salad. Your dish will be more interesting!
14. Kale
Kale is a cruciferous vegetable, related to cauliflower and broccoli. This is one of the most vitamin and mineral rich foods you can list. Kale also provides many bone benefits thanks to its high content of calcium, vitamins A, C and K.
Small tips: Try using young kale parts for salads because they are softer and sweeter than mature kale.
15. Cabbage
Like most green vegetables, collard greens are rich in vitamins and minerals. It is especially rich in calcium plus magnesium, vitamins K, A and vitamin C which are very good for health.
Small tips: Spinach can also be used in place of spinach or kale in many recipes.
16. Brussels sprouts
Brussel cabbage often doesn’t get as much of the reviews it deserves as other foods. That’s a pity, because they are a very nutritious green vegetable because of the calcium and magnesium content along with vitamins A, C, and K that it brings.
Small tips: You can chop up Brussels sprouts and use them in place of regular cabbage in salads, or just lightly grill one side and enjoy right away.
17. Brazil Nuts
Brazil nuts are not only an excellent source of calcium and protein, but also magnesium. They also contain many minerals that are good for bones. However, you need to consider the dosage because this fruit has a relatively high calorie content, about 200 calories for 6 fruits.
Small tips: Try pairing a few Brazil nuts with a chopped apple or pear for a healthy afternoon snack.
18. Walnuts
Walnuts are also one of the best sources of calcium, protein, magnesium and omega-3 essential fatty acids. Like all nuts, they are slightly higher in calories, but this helps you feel more satisfied every time you eat them.
Eating a small handful of walnuts at dinner will help you feel fuller longer and avoid overeating at dinner.
Small tips: Keep walnuts in the refrigerator, or even the freezer, to preserve the fats they contain.
19. Cheddar Cheese
Cheese is well known for its ability to provide calcium and protein. However, at the same time, they are high in calories and fat, so it is necessary to consider the dosage before using. A slice of Cheddar cheese has almost 200mg of calcium, some vitamin A and a little magnesium.
Small tips: If you don’t have a scale available, you can easily measure by eye with each 30g of Cheddar cheese will be the size of 2 dominoes.
20. Amaranth
Beets are delicious and healthy, but did you know that the leaves can also be eaten as a green vegetable? Amaranth contains a lot of vitamins and minerals, along with calcium, magnesium and vitamins A and C. These are all nutrients that are good for bones.
Small tips: Choose to buy whole beets fresh instead of frozen or canned, after using the tubers, you can use the leaves to make them a side dish.
21. Yogurt
According to statistics, 1 cup of plain yogurt contains about 450mg of calcium and more than 12g of protein. Today, yogurt has become a popular commodity with many different flavors, and is easy to find in supermarkets or convenience stores or grocery stores. However, some brands’ yogurt products have higher calories and added sugars than others, so it’s important to be careful to choose the one that’s best for you.
Small tips: Greek yogurt combined with a few pecans, berries and honey will give you an eye-catching and delicious dessert!
22. Asparagus
Asparagus is rich in calcium and magnesium. It’s also a good source of vitamins K and C, lean protein, and a few calories (a cup of cooked asparagus contains only about 40 calories).
Small tips: When buying asparagus, you should only choose small plants because they are softer and easier to eat than old asparagus.
23. Artichoke – good food for bones and joints
Artichokes contain some vitamin C, calcium and large amounts of magnesium. They are both rich in fiber and low in calories, helping to bring many health benefits, so they are very suitable for the vast majority of diets.
Small tips: To save time, you can buy pre-prepared and canned artichokes to add to soups or certain sauces.
Reference source
23 Foods That Support Bone Health https://www.verywellfit.com/foods-for-bone-health-2507172 Accessed date: 12/12/2020
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
