Which Fruits Are Good for Bone Health?
We all have heard “you are what you eat”. The type of food you gulp down your throat impacts your bone strength directly. So, by learning what fruits can benefit your bones and incorporating them into your daily diet, you can make them stronger than before.
In general, fruits that are rich in calcium, vitamin D, vitamin K, vitamin C, magnesium, and other nutrients can improve your bone and overall health. But, which fruits are loaded with these nutrients? Let’s find out!
Fruits That Are Good for Your Bones
- Fruits rich in Vitamin C, such as oranges, bananas, plantains, prunes, papaya, pineapples, guava, strawberries, grapefruits, etc.
- Fruits rich in Magnesium, such as dried figs, avocados, guavas, bananas, cantaloupes, etc.
- Fruit juices rich in calcium and vitamin D, such as 100% fortified orange juice
- Fruits rich in vitamin K, such as raspberries, blueberries, plums, grapes, and figs
How Fruits Help Strengthen Bones
Fruits are the mines of many vitamins, nutrients, and minerals that are essential for your body and to maintain adequate bone mass. Some of the most important nutrients and vitamins that you get from fruits and the role they play in improving bone health are as follows:
Vitamin C is vital for the production of collagen in the bone matrix and induces the production of osteoblast and osteoclast formation.
Magnesium assists your body in calcium absorption and digestion. It also helps protect and repair bones. Besides, your body needs magnesium as a co-factor in more than 300 biochemical reactions.
Your bones need calcium to become stronger. When your body makes new bone tissue, it first creates a collagen framework and then spread tiny crystals of calcium from the blood throughout the collagen framework. While hard crystals fill the gaps, calcium and collagen work together to make your bones strong.
Besides, your bones store calcium for blood and cells. When your body doesn’t get enough calcium through foods and drinks, it extracts calcium from your bones, making them eventually weaker.
While you consume calcium-rich fruits, it is also important to make sure that you also have sufficient Vitamin D in your body as it is responsible to regulate the amount of calcium and phosphate in the body.
Vitamin K is not only good for our hair and skin but also for our bones. Vitamin K takes part in the carboxylation of many bone-related proteins and regulates genetic transcription of osteoblastic markers and bone reabsorption. Low dietary intake of both Vitamin K1 and Vitamin K2 is linked with an increased risk of bone fracture and lower BMD.
Low Intake of Calcium and Other Nutrients Is Linked with Osteoporosis
As skeletal problems such as osteoporosis are getting more and more common around the world, it is become more critical to take care of our bones. You shouldn’t wait for your bones to become weak and then eat these fruits. Rather, as a preventative step, you should keep your diet rich in calcium, magnesium, vitamin K, C, and D right from the start.
However, many people still develop osteoporosis due to aging because the breakdown of bone tissue outpaces the formation of bone tissue. Osteoporosis is the bone-weakening disease in which your bones become thin, fragile, and brittle, making aging people, individuals who have a deficit of certain nutrients, and patients suffering from certain diseases more susceptible to bone fractures in the hip, wrist, and ankle. In some cases, osteoporosis is also caused due to genetic reasons.
While eating these fruits right from the beginning will help you keep bone stronger for a longer time, they may not deliver visible results if you are already on the verge of osteoporosis (osteopenia) or have developed osteoporosis. Fortunately, you don’t need to disappoint as you still have a natural way to fight bone diseases and improve your bone health. What is it? bioDensity!
What Is the Best Natural Way to Strengthen Bones?
bioDensity is the world’s first and only non-pharmaceutical option that is scientifically proven to improve bone density by up to 14 percent and improve your bone health. It is a safe and controlled approach based on osteogenic loading principles to stimulate the production of bone cells naturally and increase bone strength faster.
The bioDensity system offers all the benefits of high-impact activity without the risk of heavy lifting or jumping. Studies have shown that bioDensity can improve bone density significantly, improve blood sugar and cholesterol levels in diabetics, strengthen muscles, and improve physical functioning, and balance. The best part is that it is safe and effective for people of all ages, fitness levels, and abilities and you can see visible results in the next DEXA scan.
Are you curious to know more about bioDensity? Please get in touch with us today.