Khaberni - Bones form the basic support of the human body and require special care to maintain their strength and hardness over time.
Calcium is the most important element in their building as it constitutes about 99% of their components, but it is a mineral that the body cannot produce on its own. It is not only essential for strengthening bones but also contributes to heart muscle contraction, digestive enzymes function, and regulation of the nervous system functions.
The National Health Service recommends consuming 700 mg of calcium daily, but when there is a deficiency, the body begins to pull this mineral from the bones to compensate for the shortage, which gradually leads to their weakening.
Although dairy products are the most famous source of calcium, nutrition experts point to a variety of other foods that nourish the bones and support their health as we age.
Here are the top 6 foods proven by studies to be effective in enhancing bone strength:
1. Broccoli Start adding broccoli to your diet, as it is not just a healthy vegetable but also an important source of calcium and vitamins.
British nutrition expert Thalia Pellegrini says that one cooked cup of broccoli contains about 45 mg of calcium, in addition to vitamins A, C, and K1, which are essential for bone health.
Pellegrini advises against consuming too much spinach and chard as they contain oxalic acid, which hinders the absorption of calcium.
2. Dried plums Dried plums are among the richest fruits in minerals, such as calcium, magnesium, and potassium, in addition to fibers that enhance digestive system health.
A study from Pennsylvania State University showed that eating five to six dried plums daily preserves bone density in postmenopausal women and reduces the risk of fractures.
It can be eaten alone or added to porridge and baked goods, with moderation due to its natural sugar content.
3. Canned fish Oily canned fish, such as sardines and mackerel, are among the most important sources of calcium, as we consume them with their small bones rich in minerals.
A single serving (50 grams) of canned sardines provides about 340 mg of calcium, almost half of the daily required amount, along with vitamin D and phosphorus, which are necessary for bone building. Canned salmon, on the other hand, provides about 180 mg of calcium per serving, making it a great option as well.
4. Fermented foods Nutrition specialist, Ruchi Bhawnia Lohia, confirms that fermented foods like kimchi, sauerkraut, and yogurt contribute to bone health thanks to their vitamin K content, which helps in activating the proteins responsible for bone formation.
She adds that these foods improve gut health, which enhances the absorption of nutrients essential for the bones.
5. Beans Beans are rich in magnesium, which helps the body utilize calcium and vitamin D.
Pellegrini recommends adding them to salads or cooked dishes to boost their nutritional value.
6. Bone broth Although bone broth does not contain a high level of calcium, it is rich in collagen, the primary protein in building bones and tissues.
Bhawnia Lohia says that collagen constitutes about 90% of the protein found in bones, and helps maintain their density and elasticity.
