Eating the right foods and exercises regularly can help keep your bones and joints strong and healthy well into old age. To get started, check out this list of the best foods to keep your bones and joints healthy.
Oysters
Studies suggest that consuming more than two servings of oysters per week can boost bone mineral density. Scientists don’t know why oysters work, but they speculate that it may have something to do with omega-3 fatty acids. This is important because omega-3 fatty acids help your body absorb calcium, which is important for strong bones. It’s also crucial for avoiding osteoporosis (naturally thinning bones). In fact, a study in The Journal of Clinical Endocrinology & Metabolism found that postmenopausal women who took supplements containing 1,000 milligrams of calcium along with a high dose of Omega-3 DHA gained 3% more bone density over four years than those taking a placebo.
Egg Whites
Eggs are loaded with protein, which is fundamental for building muscles. They likewise furnish you with a few of your day to day nutrients. One enormous egg has around 4 grams of protein, or 8% of your suggested everyday admission. You'll likewise get 90% of your day to day suggested admission of vitamin B12, 80% in vitamin A, 70% in riboflavin (B2), 55% in folate (B9), alongside phosphorus, zinc, iron and calcium. A great many people don't eat an adequate number of eggs since they consider them unfortunate; nonetheless, research shows that they are very sound on the off chance that you don't indulge on egg yolks!
Red Peppers
An Antioxidant-Rich Veggie: By eating a diet rich in antioxidants, you're helping your body combat free radicals—which cause oxidative stress and increase inflammation. Red peppers are one of the most antioxidant-rich veggies around, with an ORAC value over 12,000 per 100 grams. That's higher than any other vegetable out there (and 10 times higher than an apple or carrot). Plus, these red bulbs are also high in vitamins C and E (which are both anti-inflammatory). If you've got arthritis or bone density issues, start incorporating red peppers into your diet today!
Dark Chocolate
We all know chocolate is good for us, but did you know it’s particularly good for your bones? A recent study found that people who ate just two grams of dark chocolate a day—the equivalent of about two small squares—for four weeks had increased bone density in their hips. What's more, according to a 2015 report from Harvard researchers, both flavanols (found in cocoa beans) and procyanidins (also found in apples) have been shown to reduce bad cholesterol levels by 15 percent. Since studies have shown that people with low levels of bad cholesterol tend to have healthier hearts, we recommend incorporating chocolates made with 70 percent or higher cocoa into your diet.
Beans
While most people know that protein is a building block of bones, few realize that beans are an excellent source of protein. If you have a hard time eating enough protein, beans are a great way to boost your intake—and they’re good for your heart, too. These legumes also contain magnesium, which helps strengthen bones and connective tissue. In fact, researchers found that increasing magnesium intake by 100 milligrams per day led to greater bone density in women who were already receiving calcium supplementation—so it's wise to make sure you're getting enough magnesium! Serve up a bean burrito with brown rice for dinner or add kidney beans or chickpeas into soups and salads for some extra bone-building nutrients.
Orange Juice Section:
Coconut Water
If you’re in search of a drink that can help strengthen your bones, look no further than coconut water. This liquid made from young coconuts may have just as much calcium as milk, although researchers aren’t entirely sure why it is so effective at preserving bone density. Some experts believe it has something to do with its high levels of potassium and vitamin C, both of which are essential for maintaining bone strength. Coconut water is also an excellent source of manganese, another mineral that supports bone growth. Be sure to choose virgin or not from concentrate varieties; they are not processed and retain higher amounts of minerals than their commercial counterparts.
