Strengthening bones is ideal in people who suffer from osteoporosis and also in postmenopausal women (due to hormonal problems, mainly due to the lack of estrogen, among other hormones, which make it difficult to absorb calcium), since they are the most exposed to suffer from bone problems.

Due to this, it is highly recommended, in addition to reducing some bad habits such as the consumption of coffee, tobacco and alcohol, it is recommended to eat a good diet, basing the diet on having nutrients rich in calcium and vitamin D. Since this helps considerably to the organism in the absorption of calcium.

The 6 foods that will help you strengthen your bones

There are some foods that you may never have thought could improve your bone density, which is why we present to you, according to the experts, the foods that are often overlooked, but recommended for strong bones.


1. Spinach

Among the properties of spinach, in addition to its high calcium content, we have vitamins, proteins and minerals such as: vitamins E, K, A, C, B6, B2, potassium, folic acid, iron, phosphorus, magnesium, manganese, zinc, copper and fiber. In addition to having antioxidants, preventing diseases such as cancer, cardiovascular disease, inflammation, intestinal problems, delay the aging of the brain and sight (which means that it is also the ideal food to prevent Alzheimer’s and cataracts). Spinach is very versatile when cooking, which means that it will be more difficult to get bored of eating it.

2. Sesame seeds

My favorite food for strong bones is sesame seeds. Sesame seeds are an excellent dairy-free source of calcium and also contain magnesium and phosphorus that promote bone health. Besides that, sesame seeds are high in zinc. Low levels of dietary zinc intake have been linked to osteoporosis. The best thing is that this seed can be incorporated into our diet in many ways.

3. Screams

Watercress is a vegetable very rich in vitamins and minerals, it contains vitamins A, C, E, D, of group B, fiber and minerals such as zinc, potassium, iodine, calcium, magnesium, and iron, in addition, it is low in calories (which means that, by itself, it does not make you fat). It is an aphrodisiac, it is a very good remedy for a hangover, and thanks to its high content of vitamins it is a highly recommended vegetable for the diet of pregnant women.

Which means that it is ideal for fighting constipation, kidney stones, anemia, inflammations and infections. In addition, in beauty matters it helps to keep skin and hair healthy.

4. Prunes

The prunes , sometimes known as prunes, are effective to prevent and reverse bone loss in postmenopausal women . People who consume the most foods rich in vitamin C (such as citrus fruits and some stone fruits, such as plums) lose 70% less cartilage than those who eat less and achieve a three-fold reduction in the progression of the illness.

The osteoarthritis (wear arthritis), the most common type of arthritis in the USA. USA., Is a painful degenerative condition that occurs when cartilage (which damps bone joints) and cracking weakens. It is estimated that 80% of the population will have osteoarthritis by the age of 65, although almost half of those people will not have any symptoms.

So now you know, add more prunes to your diet if you want to strengthen your bones .

5. Salmon

Salmon provides the body with large amounts of vitamins, proteins and minerals such as some fatty acids, those of group B, selenium, calcium, magnesium and omega3.

In addition to providing calcium and helping bones, it helps lower blood pressure, considerably reduces the chances of suffering from cerebrovascular accidents (CVA) or cardiovascular disease. Also, it helps to raise insulin, lower inflation, contributes to the production of cartilage, alleviates pain in the joints, reduces the risk of suffering from Alzheimer’s, makes it less possible to fall into depression, prevents cancer, likewise, if you consume salmon you are less likely to suffer from dry eye syndrome.

6. Bone broth

Bone broth is one of the healthiest foods that we can consume on a daily basis. Most importantly, bone broth is rich in two very special amino acids: proline and glycine, in addition, it is rich in vitamins and minerals and antioxidants (especially calcium, magnesium and phosphorus). Consumers can use bone broth to cook vegetables, stir fry, or even sip as a tea. You can also make a large batch of bone broth, freeze it in ice cube trays, and scoop out a few cubes to cook.

It is always important to consult with your doctor when you want to improve your eating habits, since they can guide you on the nutrients you need and in which foods to get them.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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