Black Health

Secrets to Stronger and Healthier Bones

BY: DANIEL PETERSON

When it comes to healthy bones, Calcium’s effort is undisputable. However, Calcium’s presence is necessary, but not sufficient for a healthy skeleton. You also require the likes of vitamin D and magnesium to complete the equation.

Generally, you need to heavily feed on these six foods to keep your entire structural support system in its best shape.

  • Almond milk

Almond milk is usually fortified with calcium, therefore, has greater content than regular milk (one cup = 450 milligrams, unlike 311 milligrams for regular cow’s milk). Recommendable daily calcium intake is; 1,200 milligrams for women aged 51-70 and 1,000 milligrams for women and men aged 19-50.

Additionally, Almond milk contains relatively low calories and is the best option for those who are sensitive to lactose.

Replace your afternoon coffee with Almond milk, and to avoid unwanted additions, go for carrageenan-free almond milk.

  • Cashews

These nuts are rich in magnesium, a mineral that necessitates healthy bones by inhibiting the activity of osteoclasts, (the cells which break down bones).

Alternatively, legumes, Leafy greens and, whole grains will also yield a healthy magnesium dosage.

  • Broccoli Rabe

Dark leafy greens are the premier source of calcium that even surpass spinach. Adding Broccoli Rabe to your grocery maximizes the gains you will drive out from the green veggies.

Complementarily, eat bok choy and Watercress to boost your calcium content to a healthy level.

  • Eggs

Egg yolks are rich in vitamin D,–the sunshine vitamin. This nutrient contributes to healthy bones by regulating the amount of calcium you can manage to absorb–through its function of stimulating the production of a ‘calcium-binding’ protein.

Eggs are easy to prepare, so you have no reason to wait.

Salmon is an alternative Provider for vitamin D.

  • Scallions

Not only does vitamin K help in blood clotting, but also, works alongside vitamin D in absorbing calcium. Additionally, it helps your body synthesize sufficient calcium content for healthy bones. Just by chopping and sprinkling one scallion stalk on your salad, you gain about 40% of your daily recommendable Vitamin K intake.

Optionally, kales and Brussels sprouts will also provide vitamin K.

  • Canned salmon

Other than adequate vitamin D and calcium intake, you also need protein for healthy bone formation. Proteins are helpful in the preventing osteoporosis. Therefore, low protein intake increases the chances of hip fractures.

Just by serving a 3-ounce of canned salmon, you gain 20 grams of protein–25% of recommendable daily calcium intake. So, regularly, include salmon to tuna salad and chickpea recipe.

At your disposal, you can opt for Sardines–are rich in protein and calcium.

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