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Saturday, January 11, 2020

Foods to Eat To Improve Bone Strength

Foods to Eat To Improve Bone Strength


When it comes to developing strong bones, you need vitamins and minerals to do so. If you have a poor diet, most likely you're deficient in some nutrients. For us, osteogenesis imperfecta people, we must really focus on our health to avoid any health issues or fractures. If or when you're deficient in nutrients, you're causing weakness within your bones and muscles, thus leads to a greater degree of fracture - Meaning it'll take a simple force to cause a fracture. With a proper diet in place, you can avoid fracturing and weakness, and you will promote strength.

Vitamins and minerals such as Calcium, Vitamin D, Magnesium,Protein, Potassium, Vitamin C/K/A 


Nuts/Berries/Fruits/Seeds/Vegetables 

 All are known as superfoods because those contain a lot of beneficial nutrients. Such as antioxidants, Calcium, Vitamin D, Vitamin C, etc, as mentioned above and many more, and these nutrients will nourish your body in a more positive way than eating fast foods all the time or eating frozen meals or whatnot. Processed foods don't contain as much as nutrients if you were to get organic sources & eat clean.

Non-dairy Foods

You can also get calcium by eating things like:

  • Broccoli
  • Almonds
  • Canned sardines
  • Salmon and other soft-bone fish
  • Leafy green vegetables like collard greens, kale, bok choy, and spinach
  • Beans

Or try food that has it added in. It will say "calcium-fortified" on the label. Some choices are:

Calcium Fortified Items:


  • Juices
  • Soy and rice milk
  • Bottled water
  • Bread
  • Cereals
  • Snacks


Vitamin D can be obtained from the sun - sun rays. Being out in the sun for approx ~30 minutes or so should be enough intake of vitamin D. 


Certain vitamins will cause harm if taken excessively. If you're consuming Vitamin A too much, it may improve the risk of fractures. Don't always think more vitamins are always better. It'll do the opposite. Too much protein will also do the same effect. Normally, we consume a good enough intake of protein and certain vitamins, but if your diet is poor like you do not eat any vegetables, seeds, nuts, berries or anything like that, consider using supplements or eating a variety of things to improve your health.

Almonds, cashews, seeds, carrots, vegetables, eggs, tomatoes, fruits, meats, dairy, yogurt, etc all contain those vitamins c/k/a/d/etc. Those are natural sources of vitamins and minerals whereas fast foods are processed and contain no nutritional value.

To also reduce the weakening of the bones and muscles, you must avoid caffeine and high intake of sodium. Caffeine has a huge effect on the body, and when consumed excessively on a poor diet, or if you're unhealthy, you're causing much harm to your bones. Sodium in excessive amounts will also cause disruption to the calcium and cause weakening of the bones.

It is important to have everything in moderation. Don't always eat vegetables in high amounts; You can mix everything up, make a smoothie, make a creation.

Dark Green [Vegetables] Contain a lot of Calcium and Vitamin K, which will help prevent bone strength loss and promotes strength. (Kale, Collard greens, etc)

Sweet Potatoes, for example, are good sources of Potassium and magnesium which definitely supports bone strength/support. Lots of seeds, nuts, whole grains, some fishes, avocados, tofu, Bananas, oranges, spinach, peas, mushrooms, cucumbers, Turkey, meats, etc.

If you like fish, tuna, salmon, are good sources of vitamin D, and they contain fatty acids which help in bone support.  Also, Orange Juice can contain, if bought the right kind, a lot of calcium. (Get the Fortified w/ Calcium).

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