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How to Keep Your Bones Strong and Healthy


How to Keep Your Bones Strong and Healthy

In this article, we will discuss how to keep your bones strong and healthy. We know that strong bones are the support system of our body that helps us to move. Most of the people with their growing age at not able to walk straight or have pain in their joints because of weak bones or joint pains. They have to either bend walking or have to carry a stick for help. This happens because of the weak bones caused because of lack of calcium and vitamins in the body.

It is necessary to take a sufficient amount of calcium and vitamin D to make strong bones. Calcium and Vitamin D helps in making the bones stronger. Lack of calcium and vitamin D can cause a disease called Osteoporosis that is characterized by brittle and breaking bones. So, with the increasing age, one should increase his or her calcium and vitamin D intake to keep bones strong and healthy.

Here we will discuss the foods high in calcium and bones strengthening foods. These foods will help you in building strong bones. It is necessary to take these foods in plenty with the growing age to avoid the bones related problem. Also, adults up to the age of 50 or over 50 should take 1200 milligrams of calcium and up to 600 IU of Vitamin D to prevent from bones disease or fractures.

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Food for Strong Bones

Building healthy bones is very important else this can affect after a certain age. There is much nutrition that makes our bones stronger.

1. Vegetables

Green vegetables are a great source of strong bones as they are rich in nutrition. Vegetables containing Vitamin C stimulates bone-forming cells production and also saves bone cells from damaging. Along with that, vegetables also increase bone density that tells about the amount of calcium and minerals found in your bones.

Eating lots of green vegetables is very beneficial for women who are above the age of 45. Like a woman who intakes onion on regular basis had a lower risk of bone disease compared to those eat rarely.

2. Protein

Protein diets are very important for healthy bones. Our, about 50% of bones are made of protein so high protein diet is necessary for strong bones. According to a study, it is found that those who intake 100gms of protein along with plenty of vegetables and calcium face lower risk of bone problems.

3. Calcium

When we talk about bones, we always talk about calcium. Calcium is important for both bones and teeth but only calcium is not needed when we talk about healthy bones. Its calcium along with foods high in calcium and food high in Vitamin D. So, to make your bones strong and healthy Vitamin D is equally important with Calcium.

4. Less Caffeine

Though caffeine is good for the health and has some good health benefits it is not good for our bones healthy. Too much of coffee intake is not good for the bones as it stops or interferes with the calcium absorbing ability of the body. Those who intake two or more than two cups of coffee in a day face more bone problems compared to those who consume lesser.

5. Dairy Products

Dairy products, as we all know, are rich in calcium like milk, which is very important for healthy bones. Daily intake of calcium is necessary for the bones along with other products like cheese which is again full of calcium. Make sure your calcium intake should not exceed, so enjoy it in moderation.

6. Consume Foods Rich in Omega-3 Fats

Omega-3 fatty acids are so important for our bones as it defends our bones against osteoporosis. Nutritionally important omega-3 foods include all polyunsaturated acids called alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. So, omega-3 fatty acids are also known as polyunsaturated fatty acids.

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It is essential for all age people for their growth and development. It lowers the triglyceride levels that raise the risk of heart attack. Also, it has a modest effect on blood pressure and is beneficial for people having varicose veins.


In this article, we have discussed how to keep your bones strong and healthy. Keeping our bones is necessary to avoid osteoporosis which is a bone disease. These foods high in calcium will help you in preventing your bones from bone diseases and also will make your bones strong and healthy.

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