4 Foods You Didn’t Expect Would Be Good for Your Bones

Most people know that for good bone development and maintenance they need to eat foods that are rich in calcium and vitamin D, such as sardines, salmon and yogurt. Calcium and vitamin D are essential for good continued bone health, but there are also other nutrients that contribute to strong bones, including, antioxidants, vitamin C, magnesium, potassium, and the amino acid lysine.

The following foods are also great for building strong bones, although the average person might not think of them as such.

1. Pomegranate

Pomegranate is widely known as a superfood due to its antioxidant, antibacterial and other healthy properties. It’s considered to be a great home remedy for strep throat, bone formation and regeneration and it can also prevent cartilage degeneration. Other health benefits of pomegranate include lowering blood pressure, preventing anemia, reducing stress levels, soothing the stomach and protecting cardiovascular health. Due to the presence of polyphenol antioxidants it also fights against free radicals and reduces the symptoms of inflammation.

The concentration of polyphenol is higher here than in other foods like red wine or green tea. By regularly drinking pomegranate juice, one can prevent and / or reduce the symptoms of bone conditions such as osteoarthritis.

Its seeds are also a good source of minerals, proteins and vitamins. Pomegranate seeds contain vitamin C, vitamin K, vitamin E, calcium, magnesium, iron and zinc.

Including pomegranate in a daily diet is quite a simple task. The possibilities are quite a few and they don’t require a drastic change. The easiest way is to make pomegranate juice by mixing it in the juicer. Other ways include pairing it with other fruits in a fruit salad, including them in your baked goods or eating them at breakfast with cereals. This fruit can be even turned to vinegar. Pomegranate can be included in any of the 3 recommended meals per day.

In terms of dosage there are no limits for adults. However, the dosage when it comes to children, pregnant women and people who are currently on prescribed medication should be taken into consideration by a doctor.

2. Jicama

Jicama is a root vegetable that looks somewhat like a potato but has a crunchier texture more like an apple. It can be eaten in stir-fries similar to the way water chestnuts are used, cubed to add crunch to salads (including Mexican-style fruit salads), or cut into strips as a crudité for dipping in hummus or other dips.

The benefits of eating jicama include 6.4 grams of fiber per cup (about 16% of an adult’s recommended daily allowance), about 16% of an adult’s daily folic acid needs, about 40% of a day’s worth of vitamin C, and only 49 calories per cup. Jicama has virtually no fat and is also rich in potassium.

Jicama’s high potassium and vitamin C content makes it a good food for maintaining bone health. Vitamin C boosts bone health because the vitamin is required for the body to produce collagen. Collagen is the protein that gives bones their flexibility, just as calcium is the mineral that gives bones their rigidity. Healthy bones have to be just the right combination of rigid and flexible, so both are essential, as is vitamin D.

3. Quinoa

Quinoa is a grain-like seed with a high protein content (six grams per cup), making it a popular choice for side dishes, salads, breakfast foods, and even desserts for both vegetarians and meat-eaters alike. Rich in fiber, quinoa packs 2.5 grams of fiber per serving. It also contains many minerals, including copper, iron, magnesium, manganese, phosphorus, and zinc.

Because it’s actually a seed and not a true grain, quinoa is completely gluten free and safe for people with celiac disease and gluten intolerance. The high fiber contain makes it a good alternative to rice and potatoes for people with diabetes, since it will not cause sudden spikes in blood sugar.

This seed’s nutritional profile includes calcium and B vitamins. It also contains all nine essential amino acids, including lysine. Lysine is thought to aid in the absorption of calcium. Amino acids are the building blocks of proteins, and those who eat vegetarian diets have to make sure to get all the amino acids that are essential (in other words, not made naturally inside the body, meaning they have to be taken in through food or nutritional supplements) in their diets. This makes quinoa an excellent choice for vegans and vegetarians looking to add more protein to their diets.

4. Figs

Figs are another great food for building strong bones. In about five fresh figs, you get 90 mg of calcium plus magnesium and potassium. A quarter-cup of figs contains about 20% of the fiber an adult needs for the day, making figs one of the highest-fiber fruits in the human diet. Figs are naturally very sweet, but they pair well with certain savory foods, such as kebabs and even pizza.

Dried figs are available year-round in the United States, while the most commonly cultivated types of fresh figs can be found on supermarket shelves in July, August, and September. For eating whole and raw, many people prefer the Calimyrna and “Brown Turkey” varieties of figs. Store fresh figs in the refrigerator for up to two days, and when using figs in breads and other baked goods, opt for the dried variety, which have a much longer shelf life. Like applesauce, dried figs can be used to replace shortening, butter, or oils in baking recipes.

Conclusion

While pomegranate, figs, quinoa, and jicama may not be what we normally think of as bone-building foods, each of these foods is rich in one or more nutrients that help with good bone health. All of them can be used to replace higher calorie, higher fat, and cholesterol-containing foods that contribute to heart disease and other adverse conditions. These plant-based foods can be easily worked in to most diets, even for people with conditions such as diabetes and celiac disease.

Author Bio

Susan Hamilton is a food engineer who owns HomeRemedyBook. She is fond of a healthy lifestyle and tries to spread positivity wherever she goes. In her spare time, her favorite activities are reading, taking long walks and trying different home remedies for various conditions.