The bones are an important component of the human body because it provides support and gives structure.  Without our bones, we will be likened to wobbly gelatin – we cannot stand, run, or jump.  Aside from this, the bones act as protective structures to various important organs inside the body.  For example, the bony thorax protects the heart and the lungs from external forces that may cause harm.  Another important function of bones is that it is also responsible for the production of blood cells needed by the body.  Red blood cells are formed inside the bone marrow, and these red blood cells are the ones that carry nutrients and oxygen to various human tissues.

Knowing how important our bones are should give us enough reason to ensure that we maintain its good health.  This is the reason why we need to be aware of what we can do to help promote healthy bones such proper diet, enough intake of the necessary vitamins and minerals, regular exercise, and avoiding unhealthy habits.

Below are 6 superb, readily available foods that could help you in your quest for superb bones:

Yogurt

Yogurt is an excellent source of calcium. Yogurt is actually a fermented dairy product which is a result of the addition of good bacteria into milk.  The process of yogurt making is based on the transformation of lactose, the sugar in milk, into lactic acid; this gives yogurt its tart flavor.  A cup of yogurt can actually give 45% of the body’s daily calcium needs of a regular adult.  But it is not just calcium in yogurt that contributes to the bone building. According to studies published in Endocrinology 2004, yogurt is also composed of lactoferrin.  Lactoferrin is a protein that binds with iron and helps in enhancing the activity and growth of the cell that builds bone, called osteoblasts.  Additionally, it decreases the formation of the cells responsible for the breaking down of bones, called osteoclasts.  By this combination, it reverses the possibility of getting osteoporosis.

Sardines

Sardines are small forms of pilchards.  They are small, oily, silvery fish that are related to herring.  There are different types of sardines. That means that the canned sardines may be of different species.  It is recommended that sardines are eaten with bones as the bones are rich in nutrients, particularly calcium, which is important in the human bone building process.  But aside from calcium, it is also rich in vitamin D.  Vitamin D helps in the absorption of calcium. Without vitamin D, the hormone calcitriol cannot be formed; calcitriol is considered as the “active form of vitamin D”.  If vitamin D is depleted, the body increases the breaking down of bones, which therefore results to its weakening.  So if there is enough vitamin D in the diet, such as the one received from sardines, breaking down of bones is reduced.  Aside from calcium and vitamin D, phosphorus is also present which is helpful in strengthening the bone structure.

Green, Leafy Vegetables

Among the green, leafy vegetables, the best ones for bone building are kale, collards and spinach.  According to Sarah Booth of Jean Mayer USDA Human Nutrition Research Center in Boston, green, leafy vegetables are rich in vitamin K, as part of their photosynthesis.  According to one study, vitamin K is important for the proteins which are dependent on bones to function properly.  Because the bones break down all the time to balance the calcium needs of the body, these bone-dependent proteins are important in the rebuilding process of the bones.  A normal adult male should get 120 micrograms of vitamin K, while a normal adult female needs 90 micrograms.  A half cup of spinach can already give one 440 mcg of vitamin K; that is enough support for the proper functioning of the bones.

Soy Foods

Foods made from soybeans are actually helpful in protecting the bones, especially for women who are in the menopausal stage. In a study conducted by a group of researchers, results showed that the isoflavone contained in soy foods inhibits bone loss and stimulates formation of the bones. In order to fully obtain the health benefits of soy and soy products, it is important that we make the right choices.

There are generally two types of soy to choose from: non-fermented and fermented. Non-fermented soy products such as tofu, soy milk, flour, whole dry soybeans and fresh green soybeans contain phytic acid, which prevents the absorption of important nutrients such as iron. Once this happens, the availability of the isoflavones that are supposedly found in soy is decreased and this defeats the purpose of soy intake.

Fermented soy, on one hand, would be an excellent choice as it reverses the effects of non-fermented soy as the availability of isoflavones increases. And since the process of fermentation causes the production of good bacteria, or probiotics, this actually helps in nutrient absorption. Tempeh, miso and natto are fermented soy products that promote better health by building healthy bones and a healthy heart.

Salmon

The lovely pink hued salmon is a favorite among fish lovers and even to those who are not fond of fish.  Salmon is rich in vitamin D.  Vitamin D is responsible for the absorption of calcium into the bones.  With an increase in the ingestion of vitamin D rich foods, the normal breaking down of bones will be reduced.  According to studies conducted at Boston University, among the many fish, wild salmon contains the highest amounts of vitamin D.  In fact, 3.5 oz. of wild salmon contains 147% US RDA of vitamin D compared to farmed salmon which contains 75 percent less than what is contained in wild salmon.

Nuts

What is in nuts that help in the protection as well as the building of bones? Magnesium.  Two-thirds of magnesium is in fact stored in the bones.  Magnesium helps in balancing calcium.  Without magnesium, calcium will not be able to be fully used in the body and there will be under-absorption of calcium.  That is, if magnesium is decreased, less calcium will be absorbed by the bone since the calcium will be used in the muscles and nerves.  A decrease in calcium causes weakening of the bones.  Therefore, to balance everything, there should be an increased intake of magnesium to decrease the breakdown of calcium stored in the bones. Nuts are rich in magnesium.  Among the nuts, cashew nuts, walnuts and peanuts are all rich in magnesium.

Sources
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niams.nih.gov
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vitamins.lovetoknow.com
whfoods.com