Khaberni - Nearly 99% of bones are made up of an essential mineral that the body does not produce itself, calcium, which is also responsible for ensuring proper heart muscle contraction, digestive enzyme activity, and nervous system functions.
Recommendations suggest that the body's daily need for calcium is 700 mg, and if the diet does not meet these needs, it begins to leak from the bones, causing weakness. According to "Daily Mail", besides calcium, bones also need a group of vitamins and minerals that work together with this primary mineral to maintain bone and muscle strength.
Here is the experts' guide to the top 5 bone-nourishing foods:
Broccoli
Although dairy products are a rich source of calcium, they are definitely not the only way to consume it, contrary to what many believe. Experts say that dark leafy vegetables are also a great way to get enough calcium from food, especially if you are unable to tolerate dairy products.
However, spinach and Swiss chard contain a large amount of oxalic acid, which tends to bind with some of their calcium during digestion and prevents its absorption by the body. Therefore, nutritionist Thalia Pellegrini advises trying broccoli - just one cup of it contains 45 mg of calcium when cooked.
Dried Plums
Like many dried fruits, dried plums are rich in minerals; they contain calcium and potassium, which are essential for nerve and muscle health, magnesium for bone health, and iron.
A recent study on plums, by researchers at Pennsylvania State University, found that eating 5 to 6 prunes daily maintains mineral density in the bones of postmenopausal women over 12 months, reducing the risk of fractures.
Canned Fish
Experts say that oily fish, especially canned ones, are also great foods for bone health.
According to Pellegrini, "sardines and mackerel, being very small, are great because we eat the entire fish". This means we also eat the bones, which are a rich source of calcium. Sardines provide at least a third more calcium than most other canned fish. One serving also provides a quarter of the recommended daily amount of vitamin D, which is necessary for calcium absorption and important for immunity. It also contains phosphorus, which works with calcium to help maintain bone strength. If sardines are not suitable, canned salmon can be substituted, one serving of which, about 50 grams, contains approximately 180 mg of calcium.
Beans
Pellegrini says that magnesium is another nutrient essential for bone health. It helps the body use nutrients such as calcium and vitamin D, and about 60% of a human's magnesium is in the bones.
Therefore, low magnesium levels are associated with reduced bone mineral density and increased risk of osteoporosis. Beans are a source of protein and fiber, calcium, and magnesium. Each cup of white beans contains about 190 mg of calcium. At the same time, one cup of black beans contains 120 mg of magnesium, roughly a third of the recommended daily amount.
Bone Broth
Although it may not contain the calcium found in canned fish, bone broth supports the bones in other ways, as says a nutritionist specializing in longevity.
Bone broth is rich in collagen, an essential component for bone health, as collagen, the natural protein found in the body, helps support bone density and structure, and makes up about 90% of the protein in bones. It also plays a key role in bone growth, helping support the processes that allow bone cells to form and develop. As we age, the body stops producing collagen automatically, with its production decreasing by approximately 1.5% each year. As a result, studies suggest that taking collagen supplements may help boost bone density and strength in individuals with osteoporosis, much like consuming bone broth.
