Our bones are the structural framework on which our body is built. If the body is likened to a building, then bones are the pillars that hold it in place. A weakness in the pillars and the whole building can come crashing down, something that we all need to remember and take care of our bones.

Traditionally, calcium rich foods are considered to be quite healthy for the bones. Dairy products like milk and cheese contain high doses of calcium that helps the bones in retaining their strength. But if you want a more well-rounded diet that takes care of your bones, you can go beyond dairy products and try out other foods that will certainly keep your bones in a healthy state.

1. Olive Oil

Olive oil has so many benefits for the body, it’s hard to keep count. But here’s one more you can add to the long, long list – olive oil helps in maintaining the health of your bones.

Researchers studying the people living in the Mediterranean region discovered the low rates of bone related illnesses. It was ultimately discovered that the Mediterranean population who are extremely generous in their usage of olive oil are being protected by it. Diets that are rich in olive oil result in increased in levels of osteocalcin, a marker of bone health. This marker guarantees that the bones don’t become brittle due to old age and lose their strength.

Olive oil can not only help your heart, but also give your bones a good boost. Learn more about olive oil here.

2. Walnuts

Walnuts are one of the richest sources of plant based omega-3 fatty acids. These fats are well-known for keeping the brain in a good shape, but now it has been discovered that they play an important role in keeping the bones healthy as well. In a recent research study, it was found out that a diet consisting of walnuts can help to reduce the rate of breakdown of bones and also boost the rate of bone formation, thereby having an overall positive effect on bone health.

To find out how walnuts can help your bones, click here.

3. Flaxseed Oil

Flaxseed oil is another source of plant based omega-3 fats also known as alpha-linoleic acids. Flaxseed oil is particularly helpful for people in their older years whose bones degrade at a much faster rate. Regular doses of flaxseed oil can ensure that the degeneration of bones slows down so even with the same rate of bone formation, there is a net positive to bone health.

To discover these and other uses of flaxseed oil, click here. 

4. Fish Oil

Fish oil is filled with minerals that are extremely useful for your bones. Not only is fish oil rich in omega-3 fats, it is also filled with calcium and one of the most important minerals for bones – vitamin D. Vitamin D is a natural bone strengthening food which ensures that your bones retain their shape and form even under stress. To learn more about the uses of fish oil for your bones, click here.

5. Soybeans

Apart from calcium, another mineral that is crucial for maintaining good bone health is magnesium. This magnesium can be found in great quantities in soybeans – half a cup of soybeans will satisfy 20% of your daily need of magnesium. It is a wonderful food that can be a huge help in keeping your bones in good shape; learn more about soybeans here.

6. Spinach

Spinach is a powerhouse of important minerals that will keep your bones healthy. Just one cup of spinach will be able to meet 25% of your daily requirement of calcium and iron. Both these minerals contribute to maintaining the integrity of your bones.

7. Cereals

A great way to start the day is to feast on cereals that are rich in vitamin D. By providing your bones with greater strength, they ensure that they don’t give out so easily.

These bone-friendly foods are important additions to your diet. Do your bones a favour and start eating them today!