Often Feel Back Pain? These Are 5 Foods That Help Strengthen Bones

Illustration of foods that strengthen bones (Unsplash/LinkedIn Sales Solution)

YOGYAKARTA – Age is not only a number marker, but also determines how strong the bone structure is. According to the American Academy of Orthopedic Surgeons (AAOS), by the age of 40, bone structure begins to lose mass. At that age, the body stops replacing old bone, so this gradual loss affects your ability to move. One of the causes of back pain is thinning bone density.

Angels Planells, RDN., spokesperson for the Academy of Nutritions and Dietics, says that what we eat and what we do over the years has an impact on bone health. So to build and protect bones to stay healthy, make sure to eat the following foods that are important for bone health.

1. Peanuts

In addition to milk which contains calcium, you can eat foods that contain vitamin A and vitamin D. In addition, nuts also contain some calcium but the bones that are most needed in these foods are magnesium and phosphorus. Magnesium helps your body absorb and retain calcium in your bones. While phosphorus is the main component of bone.

Nuts that you can consume include walnuts, peanuts, and almonds. The portion, a small handful, or an ounce is always the most appropriate measure.

Illustration of foods that strengthen bones (iStockphoto)

2. Grains

Grains also fulfill the body's need for fiber. Foods from whole grains contain omega-3 fatty acids, which are polyunsaturated fatty acids that are beneficial for lowering cholesterol, inflammation, maintaining a healthy brain and nervous system. For bones, the content of magnesium, calcium, and phosphorus in one ounce of sesame seeds is very good for consumption.

3. Cruciferous vegetables

Cruciferous vegetables are cruciferous green leafy vegetables. These types of vegetables provide nutrients to support bone health, such as vitamin K and calcium. You can include spinach, turnip greens, kale, kale, cabbage, and broccoli as your daily menu to strengthen your bones.

4. Soybean

Both soybeans to edamame and black soybeans provide bone-building nutrients. The reason is, soybeans are high in magnesium, calcium, and phosphorus. There are so many plant foods made from soy, so it will be easier for you to make the menu more varied.

5. Fatty fish

Fatty fish such as salmon, tuna, rainbow trout can provide vitamin D for the body. According to Planells, this 'sunshine' vitamin plays a role in bone growth and remodeling.

Besides the five foods above, you can add sunbathing activities in the morning to maintain your bone health.