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20 Foods That Are Good for Healthy Bones

Our body is composed structurally of bones as the primary support. Bone health is considered essential for everyone since weak bones make our life miserable. Essential nutrients for healthy bones can be obtained through various natural foods. The following food types promote healthy bones.

1. Milk

Milk has a high calcium content value. Calcium is very necessary for healthy bones since it forms the structural part of the bones. The bones are composed of interlocking calcium crystals performing the role of mechanical support. A glass of fat milk daily can give approximately 300mg of calcium. Females should drink at least two glasses of milk every day for healthy bones. Drinking milk in adulthood often saves one from several bone-related diseases such as osteoporosis.

2. Yogurt

Yogurt has numerous medical advantages. No other food product is better than dairy products in ensuring healthy bones. If you are not comfortable with the taste of milk, then you should try eating yogurt as it contains the same amount of calcium as milk. Therefore, eating yogurt is a good alternative and an ideal approach to meeting the bodies daily need for calcium. 8 ounces of plain yogurt contains roughly up to 450 milligrams of calcium. Additionally, yogurt contains numerous different supplements, for example, vitamin D, B, potassium, magnesium, and proteins. Vitamin D is a key segment and the most beneficial of these supplements for making the bones stronger.

3. Cheese

Cheese is the most well-known in dairy products. It appears worldwide in various food items as well as in bakeries. Cheese has its own unique heavenly taste. Those individuals who don’t consume milk or yogurt can increase the numerous medical advantages they receive by eating cheese. Cheese is loaded with numerous supplements, for example, magnesium, calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese gives 200mg of calcium. Adding a little cheese to your food assists in strengthening your bones.

4. Sardines

Sardines are rich in calcium, and vitamin D. Calcium gives basic help to bones while vitamin D increases the power of your body to ingest calcium. 3 ounces of sardines results in the calcium equivalent of a glass of milk. Sardines are rich in vitamin B 12, which ensures low levels of homocysteine in the body. Raised levels of homocysteine, generally, can quicken osteoporosis as well as bone degeneration.

5. Sesame Seeds

Eating sesame seeds is a brilliant decision for stronger bones. They contain calcium, phosphorus, vitamin B1, dietary filaments, copper, selenium, and zinc. Calcium and phosphorus help in strengthening the bones. Copper is an antioxidant and plays a protective role by the alignment of collagen fibers within the bones. Zinc helps in keeping osteoporosis at bay.

6. Salmon

Anyone wanting to have stronger bones is advised to take food rich in vitamin D as well as Omega 3 fatty acids. These are abundant in salmon. Calcium deposition and absorption into the bones is done by vitamin D while the omega three fatty acids perform protection of the bones against inflammation and damage.

7. Collard greens

Collard greens also contain calcium, vitamin K, vitamin D and A. All these components help in strengthening bones.

8. Spinach

Spinach is undoubtedly a fantastic source of vitamin K, potassium, calcium, iron, magnesium and vitamin A as well as folate. A cup of spinach is estimated to provide 25% of the total amount of calcium required by the body. All the above nutrients are beneficial for bone strength.

9. Fortified Cereals

A good source of vitamin D and calcium. Calcium for strong bones and joints. Vitamin D plays a significant role in bone health.

10. Tofu

Many people describe tofu as tasty. However, they are not fully aware of the nutritious content. Tofu has a high calcium content, making it a perfect alternative food for bone health. Tofu is recommended for consumption due to the high content of calcium in it. This is estimated to be 77%, hence, it is highly recommended for the body.

11. Soybeans

According to research, soybeans promote the health of an individual through fighting osteoporosis which is a disease related to bone thinning. They contain the natural flavones which are antioxidants necessary for bone protection. However, they provide minimal amounts of calcium so they are mostly valuable as an antioxidant to fight osteoporosis.

12. Beans

Beans serve many purposes in the body, including maintaining healthy bones. They are a rich source of protein, as well as calcium, as well as other trace elements. However, they are most preferred because they have a low-calorie value so they can be consumed in high amounts without causing weight gain.

13. Orange Juice

According to studies, bones are composed of collagen proteins at the central core, and this cross-link gives structural support to the bones. This is also aided by the interlocking crystals of phosphates as well as calcium. All these nutrients are found in vitamin C, and orange juice is one of the best sources for them.

14. Nuts

Nuts, such as walnuts and almonds, contain omega three fatty acids, which are polyunsaturated and powerful antioxidants, which provide protection to bones from many diseases. The antioxidants decrease bone reabsorption through osteoclast inhibition, which is a cell that is responsible for bone matrix breakdown. They also help calcium absorption and prevention of inflammation.

15. Leafy Vegetables

Vegetables are known to possess other nutrients needed by the body, especially the green ones. Dark leafy vegetables are a good source of vitamin K, magnesium, folic acid, calcium and potassium hence, they can act as a substitute for dairy products because they provide the same nutrients.

16. Eggs

Eggs are also a necessity for the maintenance and growth of bones. Their contribution is due to the possession of vitamin B complex as well as vitamin D.

17. Tuna

Apart from the sun, one may opt to use other sources of food that are sources for vitamin D. A good example is tuna fish, which has a good amount of vitamin D, necessary for making the bones to be strong.

18. Kiwi

Kiwifruit is a magical food because it is a natural source of vitamin C, which promotes the synthesis of collagen fibers in bones. Similar to oranges, they are also delicious. Sweet prunes also aid the bones in being fracture-free. They are regarded as a super healthy food with research proving that they can efficiently lower the chances of being affected with the osteoporosis infection, as well as fractures, which is good news for women who are in the post-menopausal stage, who usually have a high possibility of suffering from joint and bone problems. The nutrients contained in the prunes include vitamin C, K as well as antioxidants that are essential for maintaining the health of the bones.

19. Meat Proteins

Calcium, collagen proteins, and vitamins are the components of our bones. Hence, proteins are a necessity required for not only proper growth, but also the flexibility of the bones. It is, therefore, a requirement that one’s diet consists of high protein food as well as meat. However, caution should be taken since too much consumption of meat is harmful to overall health.

20. Apples

Apples contain Quercetin, which helps in building collagen, a major component of the cartilage. Apples keep the skin, cartilage and bones healthy and strong.

Source by Bob Tom

Top Foods For Good Health – Super Foods For Great Health!

Good health is like a boon for people. People strive a lot just to maintain good health. Tops foods for good health assist in it as it is full of all the required mineral and vitamins. Health and fitness both are the essential part of healthy life. Healthy diet leads to healthy body and mind. There is variety of tops foods for good health which can help you in gaining good health.

Now people have to do less hunt for getting their living as everything is available at a phone call. It has restricted the life of people and lessens the physical activities done by them which are required to keep fit body. More so, people have become habitual of eating spicy and variety of junk foods which are all very harmful for good health. This change in life style is the major factor responsible for increased health problems. However, becoming healthy and fit is not a big deal, for this you just need to take care for your diet. Foods such as whole gains bread, salads, and nutritive food provide not only energy as well as keep your body fit. Healthy food helps every part of your body in functioning normally.

Top healthy food that should be part of your daily diet are:

o Walnuts, almonds and nuts
o Fruits
o Brown rice and whole grains
o Avocado
o Beans and soy
o Vegetables
o Berries

Nutrients keep your body functioning properly without any disease. If you are taking proper nutrients through tops food for good health then it will automatically keep your body, mind, hormonal changes and metabolic working well. Tops food for good health saves your body from getting damaged due to any disease. Fruits and vegetables are the source of obtaining good health. Fruits are full of nutrition and minerals which keeps your body vigorous. Instead of eating every time you should try to eat less but tops food for good health. Drink enough water especially during summer as it prevents health problems like dehydration.

There are countless benefits of eating healthy as it helps you remain free from any health danger and also assist you in leading a happy life.

Source by Jim Andrews

Good Food For Healthy Skin – What to Eat to Look Beautiful

Is it enough to get healthy food for healthy skin? You might still need to use natural skin care products, but you can never go wrong with going for healthy food.

Do you want fabulous skin? Everyone does. We all want youthful, vibrant and beautiful skin. Even though each of us has a different skin type, you can be sure that good and natural food would result to beautiful skin, no matter what your age is and no matter what your skin type is.

So how do you choose the food that you would eat? Here are foods for healthy skin that you might want to add to your regular food intake:

Foods rich with fatty acids. Essential fatty acids are needed for your skin to be able to generate healthy cell membranes. These membranes act as passageways for nutrients to come in the skin, and waste to get out. You can find these fatty acids in salmon, canola oil, walnuts and flax seed.

Good oils. Oils keep your skin soft and smooth. Make sure that you use quality oils for your food, such as those that are prepared through cold-press or expeller. You can also look for extra virgin oil to achieve the best results for your skin.

Foods rich with selenium. Selenium protects the skin from diseases and keeps it youthful. Recent studies that skin with high levels of selenium have more protection from skin cancer. You can get your selenium from whole-wheat bread, cereals and muffins, as well as from tuna, brazil nuts and turkey.

Green tea. Tea has been deemed to have a lot of health benefits, and these include keeping your skin healthy and beautiful. It is one of the best foods for healthy skin, and its benefits cannot be underestimated. It protects your cells and helps prevent skin cancer and other skin-related diseases. Whether taken orally or applied directly on the skin, green tea’s anti-inflammatory properties would surely give your skin the healthful glow you want to achieve.

Water. Good hydration would complete your set of food for healthy skin. Make sure that you drink two liters daily. It is recommended that you get mineral water so that you also drink minerals that would aid in cell regeneration.

Along with food for healthy skin, you can also purchase natural beauty products that contain the essential nutrients that your body needs. Stay away from those that contain harsh chemicals. Stay naturally beautiful for a long time by taking care of your skin properly, like I have done.

Source by Rebecca S. Purple

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Are Probiotics Good Or Bogus?

This is a follow up to a blog from several days ago where I was talking about the health benefits of eating food that has been eaten by bacteria first. I gave examples of soy sauce, kimchi, yogurt and others.

There really is a LOT of confusion in the literature about whether or not there is any benefit whatsoever to the yogurts that add bacteria to them. If you believe all of the hype in the advertising, probiotics can alleviate gas, bloating and diarrhea. They can help you lose weight, have more energy, and boost your immune system. Really ??

Maybe. Sometimes. For some people.

It's tricky. There are several problems. Not the least of which is the fact that the effects of the probiotics are strain-specific. The strains can differ within the same species, and there aren't that many strains with benefits. For example, there are multiple strains of L.acidopholus and one strain (like LA-5) doesn't necessarily have the same benefits as another. As it is now, companies do not have to disclose which strains of bacteria they add to their products. They also don't have to tell consumers the dose of bacteria that they add, and that is important.

Probiotics only work if they are ALIVE when you open the product. Just because the bacteria are alive when they are added to the product, doesn't guarantee that they will be alive for the entire shelf life of the product.

A recent consumer lawsuit against Dannon, Dannon agreed to remove from its DanActive's label the word "Immunity" and the claim that the drink has a "positive effect" on the immune system. Their claims were not supported by any research.

As always, the consumer has to be vigilant and stay educated. You really can't believe everything you read on a label.

Mary Bell RD / LD

Source by Mary E Bell

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Probiotic Supplements – How to Lessen Bad Side Effects From Good Bacteria

The benefits of probiotics are seemingly numerous and they address a host of lifestyle issues. From the use of antibiotics and the contraceptive pill, and the imbalances that these can cause in the gut microflora, to irritable bowel syndrome and diets rich in processed foods and environmental toxins, our intestines are under constant attack. Probiotics, the ‘friendly bacteria’ that live in our bodies are edged out by the unfriendly variety, resulting in digestive disorders, infections and colonic related diseases.

In a healthy gut, probiotics thrive in abundance, ensuring that there is no space for the malignant bacteria to wreak havoc in our bodies. Probiotics have been a natural part of our ancestors’ diets for centuries. However, the growth of the fast food industry, with the emphasis on convenience as opposed to quality, means that many harmful practices have become the norm in the way we grow, cultivate and consume our food. Nowadays, unless we make the effort to buy organic, chances are that our meat and dairy have been laced with antibiotics, not to mention the artificial fertilisers in crops, all of which make their way into our systems. Some of this is unavoidable, such as the chlorine in tap water that also kills off the friendly bacteria in our bodies. But we do have to make a conscious effort to ensure that our diets are giving us the nutrients we need rather than saturating us with harmful chemicals.

Add to this the fact that what we eat has also changed significantly- we no longer get the required nutrients just from our diets so we have to turn to food supplements. This is now big business, as more and more people are becoming aware of the long standing deficiencies in their diets and the health problems that these are causing. With the majority, it has now got to the stage where a concentrated injection of the lacking nutrients in the form of food supplements is required. If we naturally derived these from balanced diets, there would be no issues of side effects or precautions to consider. As it is, due to the lack of these friendly bacteria in the type of food we regularly consume, we need food supplements in order to effectively reintroduce them back into our systems.

Probiotic supplements, as with other food supplements do have some side effects and precautions to consider before taking them, albeit generally fairly minor ones. The rule of thumb is to gradually introduce the supplements into your diet: the good bacteria start destroying the bad bacteria in your gut and this may result in gas, bloating and stomach cramps for a few weeks. In order to minimise this, it is advisable to avoid probiotic rich foods when you first start taking the supplements. Once the probiotic supplements have assimilated into your system, you can start eating food containing them.

These side effects are known as ‘excessive drainage syndrome’, and could also be accompanied by headaches and diarrhoea. These are akin to the unfriendly bacteria making a ‘last stand’ as it were, in your system. They are being killed off and the intestines are being re-colonised by the beneficial bacteria and these side effects are a symptom of that. Also, if you are on immunosuppressants, it is best to seek medical advice before taking probiotic supplements. The introduction of these friendly bacteria into your diet could over-stimulate the immune system, causing serious problems. People with otherwise impaired immune systems, or underlying health problems should also consult their doctors if they are thinking about taking probiotic supplements. There have been cases where individuals with problematic immune systems suffered from infections as a result of taking probiotic supplements.

Generally however, the main side effect that people experience is the digestive related issue of excessive gas and bloating when they first start taking the supplements. If you experience this and it is causing a lot of discomfort, it might be worth lowering your dosage and slowly increasing it as the friendly bacteria integrate into your system.

If you are vegan or lactose intolerant, there are rice based probiotic supplements available.

Source by Jim Briggs

Good Healthy Food And Its Advantages

The advantages of eating good healthy food is that you provide your body with the nutrients it needs to function efficiently. This eliminates much stress, stops food cravings and prevents disease.

The common western diet is around 50% processed food and 40% animal protein. The cooking of animal protein alters the protein, making it more difficult to digest, assimilate and eliminate. Animal protein does not contain a wide variety of complex nutrients.

That leaves just 10%, or less, of real food. It is impossible for your body to function well when only 10% is nutrient rich food.

Not only is it impossible, it ensures you remain hungry all the time, increasing the chance of snacking. This inevitably leads to weight gain.

Cruciferous vegetables are one of the most complete foods there are. They are in the brassicaceae family of plants and include root vegetables, leafy greens and flowers. The common ones are broccoli, kale, cabbage, cauliflower, brussel sprouts, arugula, watercress, horseradish, collards, turnip greens, kohlrabi, radishes, daikon, chinese cabbage, bok choy, chard, rapini, wasabi and rutabaga.

They are rich in fiber, macro minerals, trace elements, vitamins, protein and omega 3, phytochemicals and antioxidants.

The green family members are especially healthy. The cruciferous vegetables all have a slightly spicy or pungent aroma and/or flavour. This comes from the sulphur containing compound, sulphaphane.

Sulphaphane is known to:

  • protect cellular enzyme activity
  • induce cancer cell destruction
  • targets cancer stem cells
  • heals the blood/brain barrier
  • reduces chronic inflammation

It’s interesting that these are the favourite vegetables for fermenting, which enhances the healing abilities of the vegetable.

The benefits of a regular supply of these vegetables include:

  • eliminating heavy metals
  • neutralising harmful chemicals

This is comforting in our current age of high toxicity, poisons, chemicals and environmental degradation.

The best way to eat good healthy food is to eat it fresh, and if possible raw. Growing your own vegetables can ensure the freshest supply.

Eating it raw can be a challenge. Often it is an acquired taste. But here is one recipe that may tickle your taste buds.

Combine freshly squeezed orange and lemon juice. Allow finely chopped kale to marinade in this overnight.

Healthy, delicious!

When you start to eat good healthy food, you find that you may suffer a little in the first week. This is normal and natural. After this cleansing and detoxing process is over, your find you have more energy, feel clearer and brighter and continue to improve. The desire for unhealthy food diminishes and fades altogether.

For more information, click on the link below.

Source by Madeleine Innocent