Best foods for stronger bones

Having a strong frame is essential to your overall health and it doesn't matter what your age is. It's never too early, or too late, to take care of and protect your bones.

Besides this, a healthy set of bones is vital for good posture, balance and strength. The two key ingredients to help you develop strong bones are calcium and phosphorus. Apart from this, smaller amounts of other nutrients like vitamins, proteins and minerals are also required in a balanced manner. Although the process of developing healthy bones begins at birth, it is essential to maintain a proper diet program at all ages. Your body continues to build bone mass through your twenties. Bone is like a bank account; now is time to deposit as much as you can. This becomes particularly important after about 30 years of age or following menopause in women when the bone density reduces drastically.

What you eat plays an important role in determining your bone health. Specifically, consuming adequate amounts of calcium (1000 mg for adults ages 19-50) and vitamin D (200 IU for adults ages 19-50) is essential for strong bones. Magnesium and vitamin K are also important for bone health. Here are some "super foods" to help you boost your bone density at any age.

Milk: Undoubtedly, the best source of calcium required for proper bone growth. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. This is because it has high calcium content without the added fat, which promotes the easy absorption of calcium by the body. In addition to calcium, milk also provides other essential nutrients required for optimal bone health like Potassium, Magnesium, Riboflavin, Phosphorus and Vitamins D, A and B12.

Yogurt: Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.

Cheese: cheese will meet about 30 percent of your daily recommendation for calcium. Add a slice to sandwiches, salads, or enjoy as a snack with crackers.

Eggs: Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Sardines: This fish has very high levels of calcium and Vitamin D - both of which play a critical role in bone development. As per dietary standards, eating three ounces of canned sardines is almost equal to the calcium obtained from a cup of milk.

Salmon: Salmon is yet another vital food component for healthy bones. This is due to the presence of large amounts of omega-3-fatty acids, calcium and vitamins. On an average, a three-ounce piece of salmon provides more than 100 percent of your regular Vitamin D requirement.

Spinach: Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Orange juice: Oranges are must-haves for healthy bone growth as they are loaded with beneficial nutrients like vitamins, minerals and calcium. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. Hence, try incorporating more oranges in your daily diet to help your bones become stronger and healthier.

Nuts and seeds: There are different ways by which nuts and seeds can help you bolster bone growth. Besides being high in calcium, walnuts, almonds and flaxseeds are packed with minerals and omega-3-fatty acids. The presence of potassium in certain nuts like almonds and peanuts also help to protect loss of calcium via urine.