Foods for Bones

Foods for Bones

Eating habits and diet of the Prophet Muhamad (peace and blessings of Allaah be upon him)

When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. 
These nutrients are important early in life, but they may also help as you age.

1-Most people get their vitamin D through exposure to sunlight, but certain foods like yogurt, are fortified with vitamin D. 

2-There's a reason that milk is the poster child for calcium. Choose a brand fortified with vitamin D to get double the benefits. 
Can't get three glasses a day? Try blending milk into a smoothie or sauce.

3- Dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. One cup of cooked turnip greens has about 200 milligrams of calcium (20% of your daily goal). On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.

4-One delicious way to get some of nutrients is by eating a baked medium-size sweet potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.

5-Add a grapefruit to your breakfast and you’ll be doing more than waking up your taste buds. Citrus fruits have vitamin C, which has been shown to help prevent bone loss. One whole pink or red grapefruit has about 91 milligrams of vitamin C, giving you the amount you need for the entire day.

6-If you’re looking for bone-strengthening fruits, figs should be near the top of your shopping list. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium. And dried ones are just as good: Half a cup of dried figs have 120 milligrams of calcium.

7-Salmon and other types of fatty fish offer an array of bone-boosting nutrients. They contain vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also aid bones. One of the best ways to buy salmon is actually canned. Three ounces has 183 milligrams of calcium. Why such a high amount? Small, soft bones get included with the meat in the canning process (don’t worry, you won’t even notice them).

8-Made simply from ground up almonds (and maybe a little salt), almond butter is an easy way to boost your calcium intake. Two tablespoons has 112 milligrams of calcium. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) as well as protein and other nutrients that play a supportive role in building strong bones.

9-You’d think that by swapping out dairy milk for the kind made from soybeans, almonds, or coconuts, you’d lose all that calcium and vitamin D. But most of the varieties you’ll find in the store have been given an extra boost of those nutrients.

10- In fact, fortified orange juice has about the same amount of bone-building calcium as dairy milk.