Many eating and lifestyle choices, can help you build healthy bones and keep them strong as you age. In this article we have listed top ten fruits for strong bones, which you should include in your daily diet.
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Why do we need strong bones?
Every individual has a skeleton, which is made up of several bones. These bones provide structure to your body, allow you to move in a variety of ways, and protect your internal organs. They also serve as a storage place for minerals, notably calcium, and create blood cells.
1. Bananas
The simple banana is one of the miracle fruits for strong bones, containing all of the nutrients your body requires to stay healthy and develop strong bones. Bananas are high in Foundation Supplements, which are important for bone health. Vitamin B6, C, potassium, magnesium, copper, manganese, and fibre are all abundant in bananas.
Vitamin B6 and C protects bone cells from oxidative damage. Manganese is necessary for the production of collagen, which makes up a large portion of the bone matrix. It also helps in calcium absorption.
Copper aids in the formation of connective tissue throughout the body, especially in the bones.
Bananas major advantage is the potassium, which acts as a pH-balancing line of defence to preserve your bones. tends to slow down the urinary calcium loss associated with a typical diet high in salt.
2. Blackberries.
Blackberries are a delicious complement to any diet. They’re also high in vitamins, minerals, and antioxidants. Black berries are great to build strong bones as it contains all fundamental minerals as per Osteoporosis Reversal program. Which includes copper, zinc, magnesium and calcium.
Raw blackberries also provide around 25% of the Daily Value for vitamin K in a 1-cup serving. Vitamin K is necessary for bone production, and a deficiency has been related to an increased risk of fracture and osteoporosis in numerous studies.
3. Figs
Figs are the unsung heroes of the fruit world, delicious and beautiful. A superfood high in fibre, potassium, and manganese. A single fig contains just about 50 calories and, to the delight of vegetarians, is also a great source of calcium.
Figs should be towards the top of your shopping list if you’re seeking for the fruits for strong bones. Figs are a rich source of calcium, which helps to maintain bone density. Five medium fresh figs provide around 90 milligrammes of calcium. Their high potassium content may help to offset the calcium excretion produced by high-salt meals in the urine. As a result, calcium is retained in the bones, reducing the risk of osteoporosis.
4. Grape Fruit
Grapefruit is a tropical citrus fruit that has a sweet and tart flavour.
It’s one of the healthiest citrus fruits since it’s high in nutrients, antioxidants, and fibre. Red grapefruit may also aid with bone preservation.
The consumption of red grapefruit on a regular basis reduced bone resorption while increasing bone mineral build-up and calcium absorption.
Consumption of red grapefruit may complement the methods of preventing osteoporosis while also being delicious.
5. Prunes
Dried plums, often known as prunes, have a distinct nutritional and dietary bioactive profile, and are thought to have bone-beneficial properties.
According to one research, those who had previously had significant bone loss may totally reverse their losses by eating prunes every day! Others have shown that consuming prunes can help prevent bone loss in the first place.
6. Kiwis
Kiwis are abundant in vitamin C and fibre, and they provide a number of health advantages. This tangy fruit is good for your heart, digestion, and immunity.
Kiwi also contains vitamin K, which helps to develop healthier, stronger bones. A lack of vitamin K causes weaker bones and raises the risk of fractures and bone-related diseases including osteoporosis.
7. Raisins
Raisins, despite their small size, are high in calories and fibre, vitamins, and minerals. They are naturally sweet and rich in sugar and calories, yet when consumed in moderation, they are good to our health. Raisins, in fact, can aid with digestion, iron levels, and bone health.
8. Strawberries
If you’re concerned about your bone health, strawberries are a good source of manganese and Vitamin C. Maganese is a trace mineral that’s important for bone structure, calcium absorption, and the production of bone-building enzymes.
They have high concentration of Vitamin C. In fact, strawberries are right up there with citrus fruits as one of the greatest dietary sources of Vitamin C.
9. Plantains
Bananas and plantains are both fruits from the same plant family. Despite their similar appearances, they have vastly diverse flavour characteristics.
Calcium-rich plantains assist to build bones and prevent fractures. An added benefit is the strengthening of nails and teeth.
10. Raspberries
Raspberries come in a variety of colours, from the traditional red and black to purple, yellow, and golden. Each berry hue includes a different mix of vitamins, minerals, and antioxidants.
Mostly all raspberries contain manganese, which is an essential mineral. It is critical for bone health since it helps to increase the mineral density of bones.