If you have healthy bones will be able to provide a solid framework for the body and protect internal organs and muscles anchor well. Strong bones are necessary for maintaining good posture, as well as strength and balance. There are certain key ingredients that need to be supplemented by diet in order to maintain strong and healthy bones. calcium vitamins, fiber, phosphorus, magnesium, other minerals and proteins are some of the many nutrients that are particularly applicable for bone health. If you eat healthy foods that contain these nutrients that will enjoy strong bones and reduce the chances of developing arthritis, inflammation, joint problems and others.
Top 15 super foods to build strong bones and teeth
Calcium helps build strong bones and when is the best source of calcium, it is milk. Milk is known to contain also other beneficial properties.
• Milk contains potassium, riboflavin, magnesium, phosphorus, and vitamins A, D and B12.
• You need to consume two glasses of milk a day for good health of bones and teeth
Children in their growing years need to drink more milk. When you are an adult, according to the preferences and weight considerations, one can choose between skim, whole milk or low. If one is unable to take milk directly, they can add nutritional supplements to make a smoothie or enjoy the benefits while having changed the flavor.
Salmon is the fish have when you want increase bone strength .
• It is known to contain different nutrients that help boost the development of bone and vitamin D, protein, calcium and omega-3
fatty acids • Vitamin D aids in the absorption of calcium in the body
it has been shown that regular consumption of salmon helps improve bone density and bone accumulation. Since it is also good for the heart, which should be part of the weekly diet of one. It can be had as grilled, baked or boiled in order to enjoy your kindness.
Cheese is another good source of calcium and other vital nutrients that can ensure healthy bones.
• Contains vitamins A, D, potassium, riboflavin, protein, magnesium, vitamin B12 and phosphorus
• be low in lactose content of the cheese, the best for those who they can not drink milk due to lactose intolerance is
When it comes to cheese, there are different types opt for such as goat cheese, cottage cheese, parmesan cheese, cheddar, Swiss, mozzarella and others. One should consume a small amount of cheese on a regular basis in order to enjoy its benefits.
When you are trying to ensure bone health, it is necessary to consider all the different milk products including yogurt.
• It is a good source of calcium
• If you eat a cup of yogurt that have fulfilled their daily calcium requirements
• Yogurt contains other minerals and vitamins such as magnesium, protein, phosphorus, riboflavin, potassium, vitamins a, D, B12
Today Greek yogurt is very popular in the market. This form of yogurt is known to contain more protein and lower levels of calcium and vitamin D. Therefore, you will get better benefits for your bones, if the normal form of yogurt is consumed.
5. Sesame seeds
Those who wish to have a healthy frame of bones need to consume sesame seeds regularly.
• Sesame seeds contain nutrients such as magnesium, phosphorus, calcium and vitamins like D and K
• One will be able to reap the benefits if consumed a quarter of a cup of these crunchy seeds
• These seeds are often used to make savory sweet by combining cane sugar syrup
• can be added to the cooked or in salads vegetables
• you can add to stir fry vegetables to add a nutty flavor to the dish
sesame butter may be used as a basis for most dishes in order to get the benefits of health itself.
6. Collard Greens
This leafy green vegetable contains many benefits strong bones.
• Contains calcium largely along with omega-3, vitamin K and magnesium
• Has diabetic anti-cancer and anti bacterial effects
One should consume every day collards as a cup or several times a week to reap its health benefits.
• You can lightly steam vegetables with onion and garlic
• can be added to salads and soups
Spinach is another great option to incorporate green vegetable in the diet for strong bones.
• It is a good source of fiber, magnesium, potassium, iron, vitamins A and C
• One cup of spinach provides a quarter of the daily requirement of calcium
can be added to dishes cooked vegetables, as well as having to boiled, grilled or added to salads and side dishes. When it combined with other green leafy vegetables such as the following, which will strengthen the diet for strong bones:
• Chinese cabbage
8 . white beans
While vegetables are good for health, white beans, in particular, ensure bone health.
• Good amount of calcium, essential minerals, free protein fat and fiber is contained white beads
• Minerals like potassium, magnesium and phosphorus get out of it
• No matter what type of grain that one chooses, a cup of beans must be soaked overnight in order to be consumed
• it can be added to stews, spread beans, baked vegetables, soups and other dishes
One can treat a variety of beans, as well as
• The Navy
When it comes to soy meal is a great choice to make, especially if you want to win healthy and strong bones.
• The tofu contains high levels of calcium, as well as chemicals herbal as isoflavones
• half cup of tofu provides 800 milligrams of calcium
• those who are lactose intolerant and can not consume dairy products may take up tofu, which is a product based on soy milk
One can have tofu in cooked form or as clear added to vegetables or salads .
If you love sardines, now no more reason to enjoy it due to the many benefits it provides.
• It is an excellent source of calcium and vitamin D
• You can provide as much of these nutrients as dairy products and milk
• phosphorus, vitamin B12 an omega-3fatty fatty acids it contains are additional benefits as well
• most people consume canned sardines
• sardines can be added to any dish puree and becomes sandwiches, pizzas or salads
Sardines are also consumed in fresh form in salads or with different sauces.
11. Bone Broth
bone broth made of leftover meat and bone is a super food for healthy teeth and bones of humans.
• A lot of protein in an article as food along with minerals, collagen and gelatin
• One will definitely strengthen your teeth, bones, nails and you hair drink a broth of such
• boiling bones and meat portions in water
prepare • you could add spices or herbs to taste
• once the broth has formed a concentrated mixture, one can have it as a soup or choose to store the freeze. It is a great condiment to add to stews and curries.
12. raw dairy products
Today we pasteurized or homogenized milk that removes many nutrients from milk-based products or milk.
• If you have raw cow dairy grazing in pasture, one is sure to get plenty of vitamins K, D and other vital nutrients in higher levels to meet as pasteurized
• There is a charge of butter oil found for those wishing to enjoy the benefits without having to consume this type of agenda items raw
animal organ meat has many beneficial properties for the bones, including teeth.
• There are fat-soluble vitamins found in the liver as vitamins A and D
• Vitamin A can work to help prevent gum disease, while vitamin D helps the body absorb calcium and this teeth and bones mineralize more
can be prepared livers of animals of different ways, much the same way prepared and consumed meat. It could even be supplemented with cod liver oil in place.
If you eat seafood sometimes be able to reap the following benefits.
• Shell fish such as oysters, mussels and clams contain trace elements.
• Calcium and good cholesterol along with fats make nutritious
• One can have raw
• Clams can be baked steamed with garlic, lots of butter and white wine
bone marrow is something that many people do not know how to pass but is known to have good properties for teeth and bones.
• It is dense in fat-soluble vitamins
• It contains minerals like calcium, magnesium and phosphorus
Bone marrow extends crusty breads are great and tasty snacks.
Are you suffering from tooth decay? You want to go back to the days when you have strong teeth? It is possible to make dietary changes in order to have a good strong teeth ,.