Your Guide to Enhance Bone Health and Promote Healthy Living

Building healthy bones is extremely essential. Once we reach 30 years of age, we achieve peak bone mass. If adequate bone mass is not created during this time or bone loss occurs later in life, we have a high risk of developing fragile bones that break easily. Minerals are integrated into our bones during childhood and early adulthood. Fortunately, various nutrients from multiple foods and Organic supplements can help us build strong bones and maintain them as we age. Here we have a list of top foods to enhance bone health and feel energetic everyday:

Sweet Potato

Two lesser-known nutrients that maintain bone health are magnesium and potassium. If you’re low on magnesium, you can have issues with your vitamin D balance, which may impact your bone health. Potassium balances acid in our body that can leach calcium out of our bones. A mouth-watering way to get some of both of those nutrients is by eating a baked medium-size sweet potato with no salt, which has 30 mg of magnesium and 540 mg of potassium.

Citrus Fruit 

By adding grapefruit to our breakfast, we can wake up our taste buds and add some essential nutrients for bone health. Citrus fruits consist of vitamin C, which has been shown according to research to prevent bone loss. One whole red or pink grapefruit has about 90 milligrams of vitamin C, giving us the amount we require for the entire day. But what about the sourness of a grapefruit? opt for an orange that comes in close with 83 milligrams of vitamin C. 

Figs 

When it comes to bone-strengthening fruits, figs should be somewhere at the top of your shopping list. Six medium fresh figs have over 100 milligrams of calcium and other nutrients like potassium and magnesium. 

Be it fresh figs or dried ones, both are extremely delicious and full of nutrition to help you support healthy living. When it comes to the amount of calcium in dried figs, a half-cup has around 121 milligrams of calcium.

Almond Spread or Peanut Butter

Made easily from the ground almonds (and a little salt), almond butter is an effortless way to promote your calcium intake. Two tablespoons have 111 milligrams of calcium. Also, almonds contain potassium, as well as protein, and other nutrients that play a vital role in building robust bones.

Tofu

Tofu is a popular food in Asian cooking, both for its versatility and the fact that it’s an amazing nutritional powerhouse. Half a cup of calcium-enriched tofu holds over 860 mg of calcium. Tofu has other bone-building advantages, too. Studies indicate that isoflavones, which are plentiful in tofu, may make soy valuable in warding off bone disease in women after menopause.

Orange Juice 

It may go flawlessly with pancakes, but orange juice doesn’t naturally contain much calcium. But still, it can be a wonderful way to raise your intake. Confused how? Well, manufacturers often sell versions that have been strengthened with calcium. You can look for the same in the ingredients part on a pack. Do you know that fortified orange juice has about the exact amount of bone-building calcium as dairy milk? Just add this wonderful drink to your daily routine and see wonders.

How fish oil can enhance bone health along with multiple benefits

Fish Oil as part of a daily diet is one of the essential nutrients advised by dietitians. Loaded with omega 3 fatty acids they are necessary for healthy living and bone health. World Health Organization also recommends it to be included in the diet as it is incredibly helpful for fighting various diseases.

According to research, most people have EPA and DHA levels that are below the required level.  It is estimated that a minimum of 250–500 mg of combined EPA and DHA is essential for young adults and at least 100 mg for infants and children. Not obtaining sufficient omega-3 fatty acid may lead to various diseases, thin nails, brittle hair, and heart problems. Let's understand the key advantages of opting for Omega 3 Fish Oil regularly:

Lowers high blood pressure 

Filled with omega-3, Deep sea fish oil can maintain blood pressure easily. It is considered one of the best foods for heart and the best way to improve heart health. The Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) in Omega 3 Fish Oil Capsules play an effective role in expanding the blood vessels. They create a way for the easy flow of blood through the arteries and lower the pressure. Deep sea fish oil also possesses anti-inflammatory and anti-coagulant properties, which keeps hypertension at bay.

Enhances skin and hair health

Omega 3 Fish Oil boosts collagen production in the body and provides a youthful look. It enables the cells to retain their natural moisture and provides the skin with hydration throughout the day. Regular consumption of deep sea fish oil keeps acne problems away and provides blemish-free skin.

Controls cholesterol & maintains eye health 

Deep sea fish oil works as an anti-inflammatory agent because of its rich content of omega-3. This controls inflammation of our fat tissues or fat cells which could lead to Type-II diabetes by inducing insulin resistance in the body. Omega 3 Fish Oil Capsules are excellent nourishment for the eyes. It rescues us from eye disorders and also supports in avoiding macular degeneration.

Helps with mental disorders 

Daily consumption of deep sea fish oil lowers the risk of depression. Not only that it also decreases aggression. Omega 3 Fish Oil ensures that the brain functions excellently, making it competent to deal with all types of mental issues. Omega 3 Fish Oil is said to enhance concentration, improve memory, and build the cognitive functioning of the brain. 

Protects against type 2 diabetes

Triglycerides are a distinct type of fat that can be found in our bloodstream. When its level enhances more than required, it makes the body vulnerable to multiple metabolic syndromes such as diabetes and heart diseases. Omega 3 Fish Oil decreases the triglyceride level in the bloodstream.

Effective and strong bones

Deep sea fish oil efficiently treats osteoporosis (weak bones), a general problem found in older adults and provides them with strong bones. It boosts the bone density and controls the number of minerals present in the bones and their adjacent tissues and makes them considerably more robust. It is considered one of the best nutrients for bone health. Omega 3 Fish Oil also treats sensitive pain and stiffness associated with arthritis and shoulder pain that usually occurs at night. It is also a brilliant way to reduce muscle soreness after a good workout session.

Other Ways to Boost Bone Health

Strength Training Exercise

Engaging in special types of workouts can help you build and maintain strong bones. One of the best kinds of training for bone health is weight-bearing or high-impact strength exercise, which encourages the formation of new bones. Studies in young adults have discovered that this type of activity raises the amount of bone created during the years of peak bone growth. It can be extremely valuable for controlling bone loss in older adults.

When it comes to older men and women who performed weight-bearing exercises showed growth in bone size, bone strength, and bone mineral density as well as a decline in markers of bone turnover and inflammation. Albeit, one research found a slight improvement in bone density among older men who performed the most elevated level of weight-bearing exercise over 8 months. Strength-training exercise is not only helpful for increasing muscle mass, it may also help safeguard against bone loss in younger and older women, including those with osteoporosis and breast cancer.

Collagen Supplement

Though there isn’t a lot of research on the topic yet, early evidence indicates that Skin collagen supplements may support bone health. Collagen is the primary protein found in bones. It holds the amino acids glycine, proline and lysine, which promote bone building, muscle development, ligaments, and other tissues. Collagen hydrolysate arrives from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for several years. Albeit, numerous studies have looked at collagen’s major effects on joint conditions like arthritis, it appears to have valuable effects on bone health as well.

Opting for the right nutrition has become mandatory in today’s world to enhance immunity and maintain bone health. This way a person can promote a healthier tomorrow. These foods and a regular workout can improve bone health effectively. Bone is an essential part and it needs to be taken care of appropriately.