Vegetables
Green leafy vegetables are excellent sources of minerals necessary for bone health and strength. Other than calcium, they also supply magnesium, phosphorous, potassium and iron — all of which promote stronger bones. Load up on the likes of kale, Brussels sprouts, collard greens, mustard greens, bok choy and watercress. Although it’s true that spinach and Swiss chards also contain an abundance of calcium and other minerals, they’re also loaded with oxalates that may hinder proper calcium absorption in certain cases, such as when having a calcium-rich diet.
Protein-Rich Foods
It’s not enough that you have rock-solid bones. Having flexible bones is also essential to keep related injuries at bay. This is why the consumption of protein-rich foods is crucial for keeping the skeletal system in an optimum state. Wonderful sources of high quality protein include turkey and chicken breast, fish, cheese, eggs, tofu, milk, soymilk, lean beef and pork cuts, beans, and nuts and seeds.
Stock
There are lots of soups, stews and sauces that call for the use of stock as base. This is a good thing as stock used in whipping them contains minerals that have leaked out of the bones while being simmered in water for a long time. When vegetables are added like the ones mentioned above, the amount of bone-strengthening benefits double up.
Whole Grains
It’s important to include sufficient amounts of complex carbohydrates in your diet. This is done to ensure that the body does not turn to protein for energy. Thanks to the presence of energy-giving carbohydrates, protein can be utilized mostly for muscle building and strengthening the bones. It’s a good idea to focus on healthy sources of complex carbohydrates such as brown rice, wild rice, oats, cornmeal, amaranth, quinoa, buckwheat and products out of whole grain flour. All of them also contain magnesium, a mineral necessary for proper absorption of calcium.
Trace Mineral-Rich Foods
Having proper trace mineral balance in the body is vital for the attainment of stronger and healthier bones. There is no use in wolfing down foods loaded with calcium if your body is lacking in other minerals for proper absorption. Wonderful sources of trace minerals are fresh fruits and vegetables. Make sure you get plenty of seaweeds, nuts and seeds too.
Bones You May Eat
Some of the best sources of calcium are animal parts where plenty of the said mineral is stored: bones. It’s a good idea to consume edible bones such as chicken leg quarters, ostrich necks, rabbit bones, duck wings, whole fish and others.
Healthy Fats
The good types of fats are vital for strong and healthy bones. Fish oils such as EPA and DHA should be included in your daily diet. Excellent sources of these bone-friendly fats are oily fish such as halibut, herring, mackerel, salmon, sardines, tuna and trout.
source : http://www.healthdigezt.com
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