Bone Health: 5 Nuts and Seeds You Must Have for Stronger Bones

Bone pain and pain can be a very common phenomenon, but that doesn’t mean you don’t pay the attention it deserves. You may run out of all your pain-relieving sprays and pills to alleviate the same, but you sometimes realize that these “permanent pains” require deeper corrections. Must be. Your diet plays a decisive role in your bone health, and tweaking it a little may actually prove to be a life-changing experience for you. You don’t have to do much, you can actually start with some “healthy snacks”. There are five nuts and seeds that are famous for their healing properties.

1. Cashew nuts

Cashew nuts “contain calcium, magnesium, iron, zinc and folic acid and are an excellent source of minerals that contribute to bone health,” the book “Healing Foods” states. It is also a good source for the heart as it is an excellent source of monounsaturated oleic acid and omega-3 alpha-linolenic acid (ALA).

(Read again: Osteoporosis Diet: 5 Summer Fruits to Eat for Strong Bones)

It is a myth that cashew nuts contribute to the increase in cholesterol
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2. Almonds

Almonds are also packed with a mixture of healthy fats, proteins and calcium. It is also a very good source of vitamin E, a powerful antioxidant that surprises the skin, hair, nails and immunity. It is advisable to eat soaked almonds. You can also add almonds to salads and smoothies.

3. Walnut

Many studies have shown that intake of omega 3 fatty acids may improve bone health. This particular major nutrient helps increase the amount of calcium in the bones, thereby reducing the risk of arthritis and osteoporosis. Like almonds and cashew nuts, walnuts are rich in omega 3 fatty acids and trace amounts of calcium, magnesium, vitamin D12, vitamin B6, phosphorus and folic acid.

(Read again: Benefits of Vitamin C: Load These Foods for Healthy and Strong Bones)

Walnuts are an excellent source of omega 3 fatty acids
Photo courtesy of iStock

4. Flaxseed

These nut seeds are a treasure trove of protein, fiber and omega-3 fatty acids. Seeds also contain high levels of α-linolenic acid and calcium, which can significantly improve bone health. You can sprinkle flaxseed on a smoothie bowl or munching a handful when a thirst strikes.

These nut seeds are a treasure trove of protein

5. Sunflower seeds

Sunflower seeds, another powerful source of protein, have emerged as a new superfood for its dense nutritional profile. These chewy seeds happen to be excellent sources of manganese and copper, both of which are essential for the synthesis of bone connective tissue.

Include these nuts and seeds in your diet and see the results for yourself.

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