Strong Bones In Human Body, Avoid the problem of arthritis

Long sitting fast food and smoking is bad for bones, some healthy food for strong and healthy bones

Arthritis will be a big challenge in the coming decade, and it can become a big problem. One of the biggest reasons for this is primarily in women and that is the lack of vitamin D in the body, which is very important for the metabolism of bones. Apart from women and the elderly, the problem of arthritis is increasing among the youth nowadays.

Arthritis was once seen only at the age of 60 in the earlier days, now it has become common to happen at the age of 35-40. The main reason for this is the rapid change in our daily lifestyle and diet. Fast food and packaged foods have replaced fruits and vegetables in our daily diet, due to which the body is not getting the necessary nutrients, apart from this, the other reason which is very important is that there is less physical activity in daily life. Happen. Due to this the formation of tissue necessary for the formation of bones in the body is decreasing. Apart from this, mental stress is also a big reason nowadays. Actually, due to increased stress, the cortisol hormone starts increasing in the body, due to which the level of blood sugar increases in the body, and calcium starts coming out of the body through urine.

These things related to lifestyle damage the bones like this


Tobacco smoke releases free radicals in the body, and these free radicals begin to destroy bone-forming cells, in addition, smoking reduces the level of the hormone calcitonin present in the body. While this hormone is very helpful in keeping the bone stock balanced.

overweight or obese

Being overweight or obese weakens or affects the hormones that strengthen or regulate bones, increases oxidative stress, and affects the metabolism of bone-forming cells, for this, regular exercise and proper diet to lose weight. is very necessary.

lack of sleep

The reason for getting less sleep also makes the bones weak, due to less sleep, stress arises due to which the level of hormone cortisol increases, to control it, the body draws the necessary calcium and minerals from the bones, on the other hand, Due to less sleep, the building capacity of the cells that make bones also starts decreasing.

fast food

According to the CDC of America, vertical substances made from flour, refined sugar, and refined oil pull nutrients from the body for digestion, due to which the deficiency of vitamins and minerals starts, which results in the weakening of bones.

soda intake

Phosphoric acid is found in many sodas, when soda is used by us, alkaline calcium has to be released from our bones to neutralize it, due to this, in most cases, the bones start weakening due to the consumption of soda.

long seating

In our body, bones act as living tissue, these tissues are formed and broken regularly, but when the number of tissue formed starts decreasing in comparison to the broken tissue, then the bones of our body start weakening. Is. Therefore, by sitting and working for a long time, the formation of new tissue starts decreasing.

Food for Strong Bones and Muscles


Probiotics are good bacteria that live naturally within our bodies and help keep us healthy. Our immune system relies heavily upon these friendly bacteria and probiotics work to strengthen our natural defenses by helping to maintain balance and harmony in the body's ecosystem. When we consume foods rich in probiotics such as yogurt and kefir, they encourage the growth of these helpful bacteria.

Cod Liver Oil

Cod liver oil is a great dietary supplement for protecting bone density. Its high content of vitamin D and omega-3 fatty acids helps improve our bone mineralization. It also helps prevent osteoporosis, rickets, and even cancer. Most people don't realize that human breast milk contains over 100% of what is required for proper nutrition (protein, vitamins & minerals) and cod liver oil is similar to breast milk in its composition.

 Vitamin K

Vitamin K is an important component in the formation of blood clots. It ensures that the calcium deposits in our bones remain strong and dense. As people age, their bone mass decreases, and if deficient, this can lead to weak bones and fractures. A daily intake of around 75mcg per day is recommended; however, research shows that 200mcg daily may be best.

 Vitamin C

Vitamin C is another critical micronutrient that helps build collagen, the protein that keeps our skin firm and elastic. Collagen production declines with age, resulting in wrinkles and sagging skin. While our bodies store some vitamin C internally, we need external supplementation to ensure adequate levels. Foods that are particularly high in vitamin C include citrus fruits, tomatoes, peppers, strawberries, broccoli, Brussels sprouts, kale, cabbage, spinach, cauliflower, and bell peppers.


Zinc works together with vitamin C and plays an important role in the maintenance of healthy connective tissue. According to researchers at Johns Hopkins School of Medicine, zinc supplements have been shown to reduce inflammation and pain associated with arthritis. Foods that are particularly rich in zinc include oysters, beef, fish, poultry, beans, peas, nuts, seeds, brown rice, pumpkin seeds, and sunflower seeds.

Omega-3 Fatty Acids

Omega-3 fatty acids, or simply “omega-3”, are found in oily fish and certain vegetables. They are highly anti-inflammatory and play an important role in maintaining healthy joints, eyes, brain function, heart health, and cardiovascular system. Research studies show that omega-3s are effective in treating joint conditions such as rheumatoid arthritis, gout, psoriatic arthritis, and osteoarthritis. Studies also show that eating diets high in omega-3s can lower cholesterol, and triglycerides, and increase HDL.


Copper is one of the most abundant trace minerals in the human body, and is essential to numerous cellular processes including nerve conduction and the formation of red blood cells. It is also necessary for the synthesis of many enzymes and hormones. Low copper levels have been associated with cognitive impairment, fatigue, depression, hair loss, and low libido. Because of its importance, the Food and Drug Administration requires manufacturers to list copper among the ingredients in food products.


A good source of protein, Omega-3 fatty acids, and Vitamins D, B12, A, K, C, E, and Se. Fish is a great source of high-quality protein and helps promote strong bones and teeth.


The nuts contain many antioxidants, including vitamins (E & K) and selenium; plus they supply monounsaturated fats and fiber that help boost bone density and lower cholesterol levels.


Rich in iron, folic acid, zinc, copper, manganese, vitamin B12, fiber, and phytoestrogens. Rich in protein, dietary fiber, iron, zinc, niacin, thiamine, riboflavin, folate, and vitamin B12. Folate helps maintain neurological health and supports bone health.


High in fiber, folates, and B vitamins. Lentil sprouts contain higher amounts of Vitamin B9 than mature lentils.

 Pumpkin Seeds

Pumpkin seeds contain omega fatty acids, zinc, and selenium. These trace elements play an important role in maintaining healthy skin, hair, nails, immune system, and nervous system function.


Almonds are rich in fiber, folate, and Vitamin E. Research suggests almonds may improve bone density and reduce the risk of osteoporosis.

 Black beans

Black beans have been shown to increase bone mineral density in middle-aged women over time.


The material described in this article is based on the author's own thinking and research, please consult your doctor before using any kind