One of the factors affecting bone health is certainly age. As people grow older, among other complications, one of the first and main things they notice is weaker bone strength. Therefore, it is increasingly important to start including various nutrients in your diet, especially those that help strengthen bones. As part of a healthy, balanced diet, people should include everything the body needs to get strong bones, mainly calcium and vitamin D. While calcium helps in the development of bone and dental structure, Vitamin D helps the body absorb calcium.
(Read also: Benefits of Vitamin C: Load these foods for healthy, strong bones)
Here is a list of fruits and vegetables that are rich in nutrients and should be included in your regular diet, regardless of age.
1) Spinach
The green leafy vegetable has a lot of calcium and can help the development of bones and teeth. A cup of cooked spinach can provide the body with almost 25 percent of its daily calcium intake. Fiber-rich leaves also contain vitamin A and iron in abundance. For some healthy spinach recipes, click here.
Spinach is rich in calcium
2) Orange
While this fruit is a favorite of many people, freshly squeezed orange juice provides the body with calcium and vitamin D, thus contributing to bone strength. Regular consumption of orange juice can also prevent osteoporosis. Click here for a simple Orange Boost recipe – a smoothie that also contains carrots and will keep you full for longer.
3) Bananas
Bananas, in addition to helping the body digest, are also a great source of magnesium. The nutrient plays an integral role in the development of bone and dental structure. Therefore, one banana a day removes weak bones. Click here to see some recipes you can cry at home with bananas. From donuts to pakode and korma, you will find everything there.
Bananas are a great source of magnesium
4) Pineapple
Pineapple does not provide vitamin D and calcium directly to the body; instead, it is a source of potassium that neutralizes the acid load in the body and prevents calcium loss. It is also a good source of vitamin A. Click here to see some pineapple recipes.
5) Strawberries
Berries have many health benefits. They are full of nutrients such as calcium, manganese, potassium, vitamin K and vitamin C, which help in the formation of bone structure. For some simple strawberry recipes, from cheesecakes to souffles, click here.
The berries are full of vitamins like K and C. 6) Papaya
This tropical fruit contains a lot of calcium; it is said that in a 100 gram serving of papaya 20 mg of calcium can be found. Make it a part of your regular diet. Get the most out of papayas with these recipes here.
7) Kiwi
Whether fruit or juice, kiwis contain the most calcium (almost 60 mg). It helps to develop bone strength, tooth structure and also prevents osteoporosis. Click here to see some interesting ways to include kiwi in your diet.
Kiwi helps to develop bone strength
(Also read Bone Health: Rotis Made With Ragi And Bajra Can Also Strengthen Your Bones)
In case you are wondering how to keep your bones strong, start including these fruits and vegetables in your regular diet. In addition to contributing to the development of bones, they are also a delight for the taste buds.