Pillars are the strength of every building, and Bones are the pillars of your body. It simply says the importance of the bones in our body. Commonly strength of your body means the strength of your bones and Muscles. Do you agree that Strong bones maketh a strong body? The best Diet plan will support our bone growth, bone mass, and bone strength, that’s what we are having here, the 150 Best Foods that Promote Bone Health.
According to CDC,” Osteoporosis at either the femur neck or lumbar spine or both among adults aged 50 and over was 12.6% and was higher among women (19.6%) compared with men (4.4%).” So the BIG question is What helps to prevent Osteoporosis? Yes! you have got the answer here.
Nutrients suggested for bone health by experts, which we have listed below, will do all the requirements of healthy bones.
A healthy diet and Healthy Lifestyle serve us good health always, for bone health and prevent Osteoporosis, bone fracture, and other bone-related issues, a Healthy lifestyle which avoids, Alcohol, Smoking, Salty foods, Sugary foods and Maintaining a healthy weight, being physically active (Any types of exercise Minimum 30minutes per day).
According to an NIH study, Calcium, Vitamin D and K, Vitamin C, Protein, Magnesium, Boron, Silicon, Potassium, and zinc are the essential nutrients for bone Health. Calcium and Vitamin D are the most important nutrients for bones, and they go together. Calcium builds your bones and keeps them healthy, Vitamin D supports the absorption of calcium in the body.
According to National Osteoporosis Foundation (NOF), for Adults 1000mg of calcium needed per day and 15mcg of vitamin D needed per day. Recommended Dietary Allowances for Calcium and Vitamin D are listed below.
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| Age | Calcium | Vitamin D |
|---|---|---|
| Men/Women | (mg Per Day) | (IU/mcg Per day) |
| 14 - 18 Years | 1300 mg | 600IU (15 mcg) |
| 19 - 50 Years | 1000 mg | 600IU (15 mcg) |
| 51 - 70 Years | 1200 mg | 600IU (15 mcg) |
| 71 and Above | 1200 mg | 800IU (20 mcg) |
For men and women aged 19 to 50 years – 1000 mg of Calcium intake per day, is recommended. During your pregnancy and lactating period, seek the advice of your physician.
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Are you ready to make your bones stronger?
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