Healthy eating isn’t just about ensuring that you are able to stay at a healthy weight and keep your body in good shape; it’s also about looking after yourself from the inside out. The foods that we eat have a huge impact on our health, which is why eating well is so important.

Weak bones can increase the chances of loss of Bone density which is ascertained in a Vitamin d deficiency test, one of the many tests which makes for the healthy bones panel. 

Eating well is very important for the health of our bones as the food alone is responsible for its strengthening. Let's check out the foods that keep your Bone Health up and running.

1.       Sardines and salmon- This oily fish is delicious cut up on toast, served with pasta, or as part of a salad. Believe it or not, sardines are rich in a range of nutrients, including both vitamin D and calcium. While just one piece of salmon offers more than 100% of your daily vitamin D needs and is also rich in omega-3 fatty acids.

2.       Spinach - Not a fan of dairy products but still want to ensure that you get your daily calcium hit? Well then, spinach is the ideal food to eat, as it’s packed full of calcium. One cup of spinach (cooked) contains 25% of your suggested daily calcium intake, as well as plenty of fiber, iron and vitamin A.

3.       Sesame Seeds- This is one of the lesser known food that does a lot of benefit to our bones. If you are not a fan of dairy products, it must delight you to know that sesame is a dairy-free source of calcium and also contain magnesium and phosphorus which promote bone health. Sesame, the East Indian annual erect herb is also a rich source of zinc. This makes Zinc an absolutely must-have food since the lower intake of zinc has been linked to osteoporosis.

4.       Green tea- Green tea offers nutritional support for bone health. The further explaining reveals that the green tea are replete with compounds called flavonoids which provide Green and black antioxidant and anti-inflammatory properties. In fact drinking green tea on a regular basis has shoen to increase the bone mineral density. One of the prime reasons for bone loss which culminates into osteoporosis. Therefore a beverage like consuming foods and beverages with antioxidants, such as green tea, is important. Green tea is a very good source of catechins or polyphenols some of the most powerful antioxidants along with epigallocatechin gallate (EGCG), which have been shown to support bone health.

As we discussed the four best foods for strengthening, it is equally important to be aware of the foods that silently deteriorate the bone health. Contrary to the popular belief, alcohol consumption doesn’t only affect your liver. Osteoblasts are the body’s bone building cells which get hindered in its functioning when you booze. It is literally the cause of bone getting weakened due to the fact that it blocks all the calcium nutrients that’s supposed to be in your body. Similarly, sodas can surely provide you respite on a sultry day. But its parameter on health grounds is very low. Soda drinks contain phosphoric acid and this leads to an increase in calcium excretion over time.