Top 6 bone-strengthening foods for women and children

206! An adult human person has 206 bones, which is a well-known fact. The bone count differs in babies. they have way too much than adults. 300 is the bone count of a newborn baby. Some bones merge as they grow older, bringing the total to 206 from 300.

So, it proves that bone is a living tissue that rebuilds itself. Bone health is strong at a young age. The bone grows and gets weak as age advances. The bone strength is at its peak at a young age and falls after 30 years of age which is common despite gender.  

Bone is part of the skeletal system. They are strong and provide a physical structure to the body. The other vital role of bone is to protect the vital organ, store minerals, help for free mobility, etc.  

As the bone gets weak, complications and health problems begin. Because of the weakness of bone, it becomes hard to perform physical activities such as climbing the stairs, exercising, carrying heavy weights, walking, etc. Bone weakness increases the risk of Osteoporosis (bone loss), bone cracks, fractures, etc.

According to studies and research, women are more prone than men to suffer from bone weakening and other bone-related issues. So, building up the bone is a priority for women.  

Bone health in women

Wondering why bone weakness is common in women? The answer is that many life stages that are unique to women can impact women’s bone health. Puberty, pregnancy, childbirth and menopause can affect both women’s mental and physical health.  

Excluding the phase, lifestyle changes, food habits, medications and health conditions can also contribute to bone weakness. Osteoporosis is one more common disease that affects women than men.  

Osteoporosis is caused because of the falling or low level of hormones in the body. The fall in oestrogen levels in women makes them easy prey for Osteoporosis. Hormone fluctuation is a common factor in each phase of women. On top of everything, menopause is considered one of the great risk factors for developing Osteoporosis in women.  

Apart from hormone fluctuation, thyroid and other hormone-like parathyroid and adrenal gland also trigger bone loss in women. Because bone strength peaks in the early twenties, it’s important to improve bone strength now, while the risk is still high, so you can stand up for yourself.

Newborns and their bones

When it comes to children’s health, bone health is usually the last thing on people’s minds. As mentioned, The bone build-up is strong in the early stages of your life. That’s why boosting bone health is important for young people. 

Bones are the pillars for growing children. In order to make it even stronger, bone health becomes important. Any bone-related fractures or cracks may reform quickly when you’re young, but as you become older, the healing process slows.

Bone development is high during young age, and it achieves the maximum at the age of 20s. As a result, bone-strengthening nutrients are essential for building stronger bones and preventing bone disorders and diseases.  

6 bone-strengthening foods for women and children

Whenever bone health comes to the page, calcium, vitamin K & D are the key nutrients that pop up in our minds. Calcium aids in keeping the bone healthy, and vitamin D aids the bone in absorbing the calcium from the food.

The following food pays to build a strong bone.  

Milk

Milk is the first food that our mind pictures when we think about calcium. Our brain is always right; milk is the right choice to improve calcium. “Milk and milk products are also rich in calcium” 

Milk, yoghurt and cheese are loaded with calcium. According to researchgate.net (The nutrition and health benefits of yogurt), yoghurt is high in calcium, vitamin D, phosphorus, and protein because it is fermented milk. All the essential nutrients benefit bone growth naturally.  

“Two glasses of milk a day are enough to get the required calcium for bones, to make them stronger and healthier.”

Eggs 

Eggs have surplus health benefits like boosting brainpower, maintaining a healthy weight, being good for muscle building, etc. One of them is that eggs are high in vitamin D, which helps to keep the bones strong and protected.

For those who neglect the yolk of the egg, vitamin D is in the yolk of the egg. An egg a day or thrice a week will increase bone health and density. Thus, the egg can either prevent or reduce the risk of Osteoporosis.  

Fish 

Certain fishes, such as salmon and other fatty fish, support bone health. Salmon, tuna and catfish fish are rich sources of vitamin D and other nutrients that help to improve bone density.  

Getting enough vitamin D is essential because it helps the bone absorb the required calcium from the food.  

Broccoli

Sounds surprising that broccoli contributes to bone health and reduces bone loss. Broccoli falls under the category of cabbage. Broccoli is rich in bone health nutrients such as calcium, phosphorous and vitamin D.  

Vitamin C, an antioxidant that protects cells from injury and promotes healing, is abundant in a handful of broccoli. As it maintains healthy cartilage (the tissue between the joints), it reduces the risk of Osteoarthritis. Broccoli reduces the risk of developing bone diseases and complications.  

Avocado

There is a link between avocado and bone health. Avocados are rich in vitamin K, the vital vitamin which acts as a supporting agent that increases calcium absorption.  

Banana

Bananas keep the bone strong; they are packed with nutrients that are good for health. Bananas are especially loaded with bone health vitamins such as potassium, magnesium and vitamin C.  

Bananas are easily digested fruit; they also peel off easily. Vitamin C in bananas is a powerful antioxidant that protects the body’s bones.  

Food to avoid

The following are the foods that are bad for the bone:

• High sodium content food  
• High sugar-coated snacks
• Soda
• Alcohol
• Raw spinach

Conclusion  

From 300 to 206! It is a long way and amazing to hear that our bone rebuilds itself to benefit us in all possible ways. The responsibility now falls on the hands of the individual to take a step that would make the bones strong.