Top 5 Foods for Strong Bones

By
Ben S
-
Image by silviarita from Pixabay

Strong bones are essential to a healthy and happy lifestyle. Not only do they improve our quality of life in the present, but they can help prevent chronic diseases in old age such as arthritis.

Strong and healthy bones begin with our diet. Here are 5 things you need to know about getting the right nutrition for your bones.

Dairy

Dairy products such as milk and cheese are excellent sources of calcium. Calcium helps our bones to grow strong and healthy.

Green Leafy Vegetables

Green leafy vegetables—such as broccoli, cabbage, cauliflower and okra—are also rich in calcium (but not spinach). These are great additions to meat dishes or in salads.

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👩‍💻Nitric oxide is key to healthy ageing. At its core, the aging process is all about blood flow. Having adequate nitric oxide levels is a key part of maintaining open and flexible blood vessels. It’s a matter of simple fluid dynamics that a thinner-walled and more flexible tube requires less pressure to push a given volume of liquid through it. 👉Nitric oxide’s function is to dilate blood vessels to improve blood circulation. So nitric oxide governs another hidden factor of healthy (or not) aging—blood pressure. Every age-related human disease is characterized by low blood flow, Heart attack—the heart muscle is not getting enough blood. Vascular dementia or Alzheimer’s—same thing. If you have elevated blood pressure more often than not it’s a sign of insufficient nitric oxide. But there are no nitric oxide lab tests. And there is no drug that can be prescribed. 🙌You can get it from YOUR DIET! Green leafy vegetables such as lettuce, spinach and beetroot all contain high concentrations. One serving of such vegetables contains more nitric oxide than what is endogenously generated during a full day in human! Make this a priority every day. ___________________________________________ #nitricoxide #antiaging #antiageing #nutritioniskey #nutritionist #nutritionaltherapy #antiageingdiet #antiagingdiet #Harleystreet #registerednutritionist #bloodcirculation #highbloodpressure #greenleafyvegetables #hearthealth #healthyfood #healthylunch #supersalad #foodgasm #instafood #healthyfoodideas #eattherainbow #veganfood #healthyvegan #healthyageing #celebritynutritionist #saladbar #functionalmedicine #greensalad #agereverse

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Soya and Tofu

If you are vegan and can’t eat dairy products, soya based foods and tofu are great calcium sources. You can eat these in curries, fry them or drink soy milk.

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Tofu é extremamente versátil pois é um produto que absorve muito bem os temperos! Quer uma ideia de como prepara-lo para servir como aperitivo? Anote aí! Ingredientes do tofu aperitivo 1 tofu firme 2 dentes de alho amassados 2 colheres (sopa) de azeite 3 colheres (sopa) de shoyu curry em pó a gosto pimenta-do-reino em pó a gosto Modo de preparo 1. Corte o tofu em fatias finas ou cubinhos. 2. Numa vasilha, coloque o azeite, o shoyu, o alho, o curry e a pimenta-do-reino. 3. Unte uma assadeira com um pouco de azeite. 4. Coloque as fatias ou cubos de tofu, deixando um espaço entre eles. 5. Despeje o conteúdo da vasilha por todos os pedaços de tofu. 6. Cubra a assadeira com filme-plástico e leve à geladeira por 1 hora. 7. Depois, retire e leve para assar em forno preaquecido por 1 hora. #vegano #comidavegana #veganismo #tofu #tofurecipes #receita #veggie #vegetarianos

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Oily Fish and Eggs

Oily fish such as salmon, sardines and mackerel are rich in vitamin D, as are eggs. Vitamin D is also good for the bones. Because we can’t always get all the vitamin D we need from food, it is important to also get enough sunlight.

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Seared salmon with grilled asparagus and cheesy baked cauliflower gratin is the kind of dinner I want to cozy up to after a looong day! 🥰💯 Pretty sure my cauliflower consumption surpasses my consumption of every other vegetable, thanks to a Trader Joe’s freezer case dominated by all things cauliflower (e.g. gnocchi, pizza crusts, mini pizza crusts, pancakes, mash…riiiice) I made a homemade version of their frozen cauliflower gratin last year — a seasonal item available in stores soon — and had it on repeat all. winter. long. It’s the perfect meal prep recipe because it stays fresh for 3-4 days in the fridge and pairs just as perfectly with salmon (exhibit: A ^) as it does with turkey (exhibit: Thanksgiving dinner — aka it was a hit at our holiday dinner table last year 🍗). Hope you enjoy it as much as we do! ❤️😘 – CHEESY BAKED CAULIFLOWER GRATIN 🍚 1 lb cauliflower (about 4 cups)• 3 T ghee (or butter)•1 T almond flour •1 T coconut flour•1 1/4 cup milk(dairy or dairy free)•1/2 tsp salt•1/4 tsp garlic powder•1/4 cup parmesan•black pepper to taste•1 cup white cheddar cheese (any sharp cheese will work) 1) Preheat oven to 350 F. 2) In a large pot with a steamer inserted, steam cauliflower, until tender (about 5-7 min). While the cauliflower is steaming, melt the ghee (or butter) in a medium pan over medium high heat. Once melted, add the almond flour and coconut flour, and whisk until it begins to brown (about 1 minute). 3) Add the milk, salt, garlic powder, onion powder, and pepper; whisk until smooth and then bring to a boil. Once boiling, reduce heat and simmer until very thick (about 6-8 min). 4) Remove the milk mixture from heat and whisk in parmesan and 1/2 cup of the cheddar cheese. 5) Spread half the cheese sauce in the bottom of an 8×8 inch pan. Add the cauliflower and pour the rest of the sauce on top. Sprinkle with remaining cheese. Bake 25-30 minutes, until golden and bubbly.

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Not Too Much Liver

Liver is rich in vitamin A, and vitamin A has been linked to causing bone problems. You should try not to eat liver more than once per week.