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Foods and Nutritional supplements for bone growth

Our bones are very important to us. They allow us to stand, sit, run, roll, walk and almost every motion we use in our daily lives. Our bones are very strong, and they can withstand many strains of daily activity like running, jumping, lifting weights, standing for long periods of time, and much more. However, if you don't take care of your bones, they may get injured and won't be able to withstand some of those activities.

Calcium is one of the basic building blocks of strong bones. The most common source of calcium is milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, it equals up to 300 milligrams of calcium.

Yogurt. If you don't like milk or can't tolerate it, yogurt is another great source of calcium. A cup of yogurt has as much calcium as a glass of milk. If you are lactose intolerant, try a reduced lactose yogurt or a lactose free yogurt. When lactose is removed from yogurt, the content of calcium is not affected..

Sardines is another great source of calcium for your bones. Eating three ounces of canned sardines will give you more calcium than a cup of milk.

Vegetables. Vegetables provide tons of nutrients to your bones. One cup of turnip greens will give you 200 milligrams of calcium and a half cup of chinese cabbage provides calcium equal to an eight ounce glass of milk.

Eat fortified foods. Fortified foods are foods that have been enhanced with essential vitamins and minerals in addition to the levels that were originally found before the food was refined. When foods are fortified, they will have more vitamins and minerals after they are refined than they did before they are refined. Common fortified foods are: milk (fortified with vitamin D) and salt (fortified with iodine).

Soy foods contain a plant-based chemical called isoflavones. New research suggest isoflavones gives bones strong bone density, and since soy foods, such as tofu has plenty of this plant-based chemical, it's believed to ward off bone disease in women.

Fish such as salmon and other fatty fish contain various bone-boosting nutrients. These fish contain calcium as well as vitamin D. Fish oil has been known to reduce bone loss in elderly women and may even prevent osteoporosis. If you plan to add more fish to your diet, make sure the fish has a low amount of mercury.Mercury exposure at high levels can harm the brain, heart, kidneys, lungs, and immune system of people of all ages. Research shows that most people's fish consumption does not cause a health concern. However, it has been demonstrated that high levels of methylmercury in the bloodstream of unborn babies and young children may harm the developing nervous system, making the child less able to think and learn.

  1. Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.
  2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.
    • Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
    • Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.
  3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.

Nuts and seeds can help your bones stay healthy. Peanuts and almonds contain potassium, which protects against loss of calcium. Nuts also contain protein and other nutrients that helps build strong bones.

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