List of Foods That Are Good For Bones

List of Foods That Are Good For Bones
Many activities require you to always be in a healthy and fit condition. Therefore, consuming food that is good for bones is very important so that the organs of the body can function optimally. Because a very important part of the body is the bone.

Bones have a role to provide structure, hold muscles, protect organs, and store calcium. As we get older, the condition of the bones will certainly continue to change. If you don't care about bone health, this can harm you in the future.

To have strong bones, you must exercise diligently because it is very important to. For example, sports that you can do are jogging, soccer, basketball, tennis, jump rope, and others. Adjust the type of exercise to your physical condition.

No physical activity, you also have to pay attention to food for bones. Not only milk but bone health can also be supported by various foods and drinks. Then, what are the foods that are good for bones, and can you consume them daily?

Food Recommendations That Are Good for Bones

1. Yogurt

Yogurt has a high vitamin D content which is needed by bones. Regularly consuming yogurt every day can help meet your calcium intake. To be healthier, you can consume plain yogurt that doesn't contain too much sugar.

2. Cheese

Cheese is one of the foods with good calcium content for bones. You don't have to consume it in large quantities, you can just eat a few pieces. You can choose cheddar cheese as a delicious choice.

3. Sardines

If you are looking for food that can strengthen your bones with a delicious taste, then you can eat sardines. This very popular fish contains high calcium and vitamin D, making it suitable for supporting bone health.

You can saute this sardine with chili sauce to make it more delicious. If you are worried about canned sardines, you can choose fresh fish at the market.

4. Salmon

Not only sardines, and salmon is also good food for maintaining bone health. This fish is known to have vitamin D and omega-3 fatty acids. Make sure you choose fresh salmon so that it is not contaminated by various bacteria that cause disease.

5. Tuna

Tuna is known to be a quality source of vitamin D. Not only that, but this type of fish also contains various minerals, such as phosphorus and magnesium which are good for bone strength. The protein in it is also very complete for daily needs.

6. Spinach

A good type of vegetable to help maintain bones, namely spinach. Not only does it contain calcium, but spinach is also very healthy because it has vitamin A, iron, and fiber.

7. Sweet potato

Sweet potato or widely known as a sweet potato in English, this type of food stores a lot of nutrients to nourish bones. This meal also contains potassium and magnesium which also have an important role to maintain bone density.

8. White tofu

This food ingredient is often eaten with stir-fry and soup, it turns out to be good for maintaining bone health. White tofu contains isoflavones and calcium. It was said at Research Gate, the estrogenic properties in isoflavones have the effect of being anti-osteoporosis so that they can help strengthen bones.

9. Walnut, flaxseed, and chia seed

These three types of food are a source of omega-3 which is very useful for bones. Based on research, omega-3 fatty acids can prevent the loss of muscle mass and bone loss during aging.

10. Citrus fruit

You can consume citrus fruits after eating, not only as a mouth freshener, but citrus fruits are also rich in vitamin C which has been proven to prevent bone loss. One orange contains up to 88 mg of vitamin C.

11. Soybeans

Soybeans are a source of vitamins that are very useful for keeping bones healthy. The ingredients in soy include B vitamins, vitamin D, and vitamin 3. Other ingredients found in soy milk include phytoestrogens and isoflavones.

12. Bread

Bread has a very high carbohydrate content so it can withstand hunger for quite a long time. Not only does it contain carbohydrates, but bread also contains vitamins B1, B2, potassium, and iron which are good for maintaining bone health.

13. Eggs

Eggs, especially egg yolks can be great food for maintaining bone health because they have a high vitamin D content. In 1 egg yolk, it is known that there are 37 IU of vitamin D and can meet the daily vitamin D requirement of up to 5%.

However, the levels of vitamin D in each egg yolk can vary, depending on the exposure to sunlight in the hen and the vitamin D contained in the chicken feed.

When given the same feed, the chickens will be left to roam in the sun so that they can produce eggs containing 3 to 4 times higher vitamin D than chicken eggs that are only left in the cage.

Not only that, chicken eggs that are fed high-vitamin D feed can have as much as 6,000 IU of vitamin D for each egg yolk. Thus, eggs from chickens raised outside the cage have very high levels of vitamin D.

Those are recommendations for types of food that are good for bones and you should consume them every day so that your bones are always healthy and you don't have bone problems in the future.

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