7 foods that help improve bone density naturally

We always read, "We are what we eat." And trust us, these words have a deeper meaning to it. We often fail to understand that our food works as the fuel that helps work, repair, and maintain the mechanism of the body. And from bones to muscles, everything gets its energy from the food we eat. Hence, eating right is very crucial. This piece of information focuses on the concept of bone density , its role, and how foods can help improve bone density naturally.

What is bone density ?
Bone density refers to the amount of mineral matter per square centimeter of bone, typically measured using a technique called dual-energy X-ray absorptiometry (DEXA). It reflects the strength and mass of bones.

Importance of bone density
As per experts, bone density helps with bone strength, which means, higher bone density indicates stronger bones, reducing the risk of fractures and breaks. Also, it helps reduce the risk of fracture. Lower bone density means the bones are weak and can lead to fracture when excessive pressure or jerk is applied on the bone. Maintaining healthy bone density helps prevent fractures, particularly in the hip, spine, and wrist. Apart from that bone density helps with calcium storage. It is said that bones serve as a reservoir for calcium and phosphorus, essential minerals for various bodily functions, including nerve transmission and muscle contraction.

Take a look at some of the important foods that can help improve bone density naturally.

Leafy Greens- Kale and Spinach
How do they help: As per experts, these greens are rich in calcium and vitamin K. For the unversed, calcium is the building block of bones and vitamin K helps regulate calcium in the bones and promotes bone formation.


Dairy products: Milk, Paneer, and Yogurt
How do they help: It is said that dairy products are rich in protein and calcium and they together help maintain bone mass and are essential for the structural integrity of bones, respectively.

Legumes-Beans and Lentils
How do they help: Beans and lentils are packed with protein, fiber, and minerals such as magnesium and phosphorus, which are important for bone structure and health . And when consumed on a regular basis, they help improve overall health and strength of bones.

Whole Grains- Quinoa, Wheat, and Brown Rice
How do they help: These grains are rich in magnesium and B vitamins, which support overall bone health and help in the metabolism of calcium, which ultimately helps improve bone health.

Fatty Fish- Salmon and Sardines
How do they help: As per experts, fatty fish are excellent sources of omega-3 fatty acids and vitamin D. It is said that Omega-3s help reduce inflammation, while vitamin D enhances calcium absorption from the diet, which helps improve bone density.


Nuts and Seeds- Almonds, Walnuts, and Chia Seeds
How do they help: If experts are to be believed, these nuts and seeds are rich in calcium, magnesium, and healthy fats. It is proven that magnesium helps in converting vitamin D into active form, which is essential for calcium absorption and they together improve bone health.

Fruits-Oranges and Figs
How do they help: It is said that citrus fruits are rich in vitamin C, which is important for collagen synthesis, a key component of bone and figs are said to provide calcium and other minerals that help improve bone density.

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