We know that fruits and vegetables are good sources of vitamins (Vitamin C, D, and K), minerals (calcium, magnesium), and many other plant chemicals.
A good healthy diet should consist of balanced nutrients available in fruits and vegetables.
This is vital for the body fighting against all types of health-related problems such as heart disease, high blood pressure, high cholesterol, constipation, digestion problems, and many more.
What kind of healthy fruits and vegetable list for stronger bones?
We’ll find out more.
The Healthy Fruits And Vegetables List In Your Diet For Stronger Bones
You need these superfoods in your diet if you wish for healthier stronger bone mass, especially as we age slowly.
This is also to prevent the possible risk of developing osteoporosis (calcium deficiencies) later in the years. Believe me, you don’t want to be in that situation.
1. Broccoli is a good source of calcium and is loaded with other healthy vitamins and minerals. A half-cup (78g) of chopped broccoli will give you Calcium 31mg, Fiber, Potassium, Phosphorus, and Vitamin C. For more nutrient facts, USDA Food Data Central.
Tips: It is best that you just ‘steam’ (instead of boiling or cooking) the (#Ad)broccoli on a plate over boiling water with a wok covered. Let it steam for about 5 minutes or until it is starting to change color. The nutrient value is still retained than the boiling or cooking method.
2. Kale is another green leafy veggie that gives you a range of health benefits. Great source of Calcium, Fiber, Vitamin C and K, Antioxidants, and many more. This leaf helps with blood pressure, digestive health, and fighting against diabetes and cancer.
A cup (118g) of cooked kale give you Calcium 177mg, Magnesium, Potassium, Sodium, Vitamin C, and Folate. For more nutrient facts, USDA Food Data Central.
3. Spinach. This green low-calorie veggie is rich in Calcium, Fiber, Iron, Zinc, and Vitamin A. Besides improving bone health, spinach also helps to reduce the risk of cancer and control diabetes.
A cup (30g) of raw spinach contains as much as 30mg of Calcium. For more nutrient facts, USDA Food Data Central.
4. Banana is high in antioxidants, potassium, fiber, Vitamin C & B6, and other minerals. Does banana also contain any calcium?
Yes, a medium-size banana has, 5.9mg of Calcium, high Potassium, Magnesium, Vitamin C, and Folate. For more nutrient facts, USDA Food Data Central.
5. Pineapple. This exotic fruit has a considerable amount of Calcium, Vitamin A and C, Iron, Potassium, and Magnesium. Helps in preventing asthma, obesity, diabetes, heart disease, and many more.
A medium slice (84g) of pineapple will give you Calcium 11mg. For more nutrient facts, USDA Food Data Central.
This Japanese knotweed has an important antioxidant, Resveratrol helping to relieve stress and flatten the stomach.
Read more about my blog about the Revitaa Pro dietary supplement review
6. Berries. Any type of berries such as mulberries, blueberries, and strawberries is high in Antioxidants, Calcium, Fiber, Potassium, and other vitamins (Vitamin C & K) and minerals.
For example, the Flavonoids plant compounds in blueberries have high effectiveness of antioxidants.
7. Papaya is a good source of Calcium and Vitamin K for stronger bones.
A small size (157g) papaya will give you Calcium 31mg, Fiber, Potassium, Magnesium, and Phosphorus. More nutrient facts here, USDA Food Data Central.
8. Kiwi (Kiwifruit) is not only rich in Calcium, but also high in Vitamin C, Vitamin K, and Phosphorus, which all are vital for bone health. Besides that, it also has antioxidants to fight against the harmful free radicals inside our bodies.
A 100g portion of kiwifruit gives you Calcium 35mg, Fiber, Phosphorus, Potassium, Vitamin C, and other high components of Lutein, Vitamin K, Beta & Alpha-carotene. For more nutrient value, visit the USDA Food Data Central.
9. Passion fruit offers the nutrient value same as Kiwifruit and Orange, such as Vitamin C, Vitamin K, Calcium, Phosphorus, Magnesium, and is high in Antioxidants.
A cup of passion fruit gives you Calcium 10mg, Fiber, Potassium, Vitamin C, and other high components of Vitamin K, Beta & Alpha-carotene. For more nutrient value, visit the USDA Food Data Central.
10. Lemon does contain Vitamin C and a small amount of calcium. Lemon raw juice is also a good source of fiber in helping digestion, detox, reducing constipation, and weight loss.
A fluid ounce of lemon raw juice has Calcium 1.83mg, Vitamin C plus other nutrient values. For more nutrient value, visit the USDA Food Data Central.
Of course, you don’t eat a lemon like eating an apple or orange. You just need to add a few thin slices (depending on your tolerance of its tangy taste) of lemon into a glass of warm water and drink it before bed or first thing in the morning after waking up (Drink with an empty stomach).
11. Grapes are good sources of Calcium, Fiber, Potassium, vitamins, and minerals. The nutrients in these fruits can help to prevent cancer, and control high blood sugar levels, and diabetes. The key nutrient in grapes called Resveratrol is believed to be helpful in fighting osteoporosis.
A cup (92g) of fresh American grapes contains Calories 62, Protein 0.6g, Carbs 16g, Calcium 13mg, and high Potassium 176mg. Source data from the USDA.
They are all considered the healthiest fruits and vegetables known to man. Importantly, they are great sources of Vitamin D and K too which are important for bone health through absorptions of calcium minerals.
What Are The Breakfast Foods That Riches in Calcium?
Oh, there are a lot of these healthy calcium-rich foods to choose from for morning breakies.
It should meet your daily recommended calcium intake.
1. Plain or Greek Yogurt. Can blend together with berries for making smoothies.
2. Chicken eggs. Try to make a Cottage cheese omelet.
3. Tofu fried which is made with calcium sulfate.
4. Dairy products such as milk, and cheese. (Make quick healthy cereals with corn flakes and milk).
5. Peanut butter in chunks, reduced salt. (Spread it onto the whole-grain toast)
6. Sesame seeds.
7. Fortified soymilk or almond milk. (An alternative for dairy milk in making healthy cereals breakfast)
You can also have one of these after your regular morning home workout.
Which Types Of Food Has Calcium In Excess Quantities?
Vegetables such as kale, broccoli, dairy products (yogurt, milk, or cheese), seafood sardines, and salmon are high in excess calcium. But, you cannot just take any amount of calcium from these foods as you like even though the nutrient is vital for stronger bone.
You could risk kidney or renal failure, and abdominal and muscle pain. Studies showed that calcium cannot work on its own. It needs Vitamin D to absorb them, if not, the excess calcium will rest in the arteries, which explains heart-related diseases.
Please get professional advice from your healthcare expert on daily recommended intake especially if you are having symptoms of calcium deficiencies.
What Will Happen To My Body If I Eat ‘Non-Meat’ Food For One Month?
Fruits and vegetables are low in calories and great nutrients for a healthy diet.
If you are just having a non-meat diet such as only fruits and vegetables for one month, you could be at risk of slowing down your metabolism due to very low-calorie daily intake.
The recommended daily calorie intake is 1,200 for females and 1,800 for men. Imagine if the daily calorie intake is lower than the recommended, it could invite some health-related issues such as dizziness, headaches, tiredness, heart problems, or even osteoporosis.
Just remember, your metabolism rate will be slower during this time but the good news is you are still alive after one month with the loss of water inside your body!
Consult with your health expert again before attempting this weight loss journey.
What’s The Maximum Calcium I Should Take Daily?
The requirement intake of calcium is determined by age and gender.
Our body needs an average of about 1,000-1,200mg (for individuals above 18 years old) of calcium in order to perform normally every day.
However, as we age above 50 years, women will need more calcium intake (1,200mg) than their male counterparts (1,000mg).
Still in doubt whether the facts are accurate? Check with the National Institute of Health.
My Overall Thoughts: Healthy Fruits And Vegetables List For Stronger Bones
Having an adequate intake of fruits and vegetables will help you to reduce lifestyle-related health conditions.
Keeping your bones healthy and strong is crucial, especially for women as the chances of developing osteoporosis in their lifetime is 1 in 2 compared to men, 1 in 4!
That’s why this article is telling you how to get a considerable amount of calcium nutrients through fruits and vegetables.
Of course, they are plenty of choices out there to choose, you decide which is the best to fit with your daily diet. In addition to that, Vitamin D is also important to help the body to absorb more calcium by remodeling the bones.
To get a natural Vitamin D synthesizer, get expose your skin to the sunshine for 5 – 15 minutes, twice a week. Note: You may still be at risk of skin cancer if under the sun for too long, so use sunscreen for extra skin protection.
For more resources on Vitamin D and Calcium-rich foods, visit the BHOF link.
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Have another awesome home workout!
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