Foods that Build Stronger Bones_Part_1

The entire human
skeleton is thought to be replaced every 10 years through the process of
bone dissolving and remodelling. But when the bone build-up lags behind
the process of bone breakdown, you’re likely to suffer from lowered
bone mass or osteoporosis. For keeping pace with bone breakdown you
should supply your body with two essential minerals: calcium and vitamin
D. The daily recommendation for calcium in adults (upto age 50) is
1,000 milligrams and vitamin D requirement is 200 international units
(IUs). Your bones form an important framework for providing structure to
your body and protecting your internal organs from direct trauma. So,
it is better that you start taking good care of them by including these
foods in your diet.

The entire human skeleton is thought to be replaced every 10 years
through the process of bone dissolving and remodelling. But when the
bone build-up lags behind the process of bone breakdown, you’re likely
to suffer from lowered bone mass or osteoporosis. For keeping pace with
bone breakdown you should supply your body with two essential minerals:
calcium and vitamin D. The daily recommendation for calcium in adults
(upto age 50) is 1,000 milligrams and vitamin D requirement is 200
international units (IUs). Your bones form an important framework for
providing structure to your body and protecting your internal organs
from direct trauma. So, it is better that you start taking good care of
them by including these foods in your diet.

Fish
Fish like salmon and sardines are rich in calcium. Moreover,
just 3 pieces of salmon fish can provide you with the entire daily
recommended allowance of vitamin D . They are also rich in omega 3 fats,
which help in lowering the rate of bone loss. Read more about health
benefits of salmon fish

Green vegetables
Green and leafy vegetables like spinach (palak),
spring onions, fenugreek (methi), cabbage (gobi), broccoli are the best
sources of calcium for people who do not consume much of dairy products
like milk, yogurt and cheese. Just one katori of cooked leafy vegetables
like spinach can give you about 25 percent of your daily calcium
requirement. Spinach is also rich in vitamin K which helps in boosting
the bone mineral density.

EggsEggs are one of the cheapest sources of good protein. But they are
also rich in vitamin D. Egg yolk can provide you with almost 6% of
vitamin D that your body requires every day.

Oranges
Although oranges are mainly consumed for their richness in
vitamin C, they can also help to build healthier bones. Vitamin C or
ascorbic acid plays an important role in the absorption of calcium.

Nuts
Nuts like almonds and groundnut have higher amount of potassium,
which plays a role in preventing loss of calcium through urine. Walnuts
are known for their richness in omega-3 fatty acids. Omega 3 fats are
crucial for slowing down the rate of bone loss and enhancing the process
of bone formation. Nuts are also fair sources of protein and some other
nutrients that contribute to stronger bones.

Prunes
A handful of prunes or dried plums is a must have for women
who suffer from osteoporosis. They contain a fiber called inulin, which
helps in calcium absorption in the body and bone strengthening. They
also help in curing arthritis.

BananasBananas are rich in potassium, calcium and magnesium. All three nutrients help in bone strengthening.

Foods that are calcium powerhouses can boost your bone health in four ways. First, the calcium in them helps prevent the thinning that is virtually inevitable for your postmenopausal skeleton. Second, several of the foods up your intake of vitamin D, which is also important for bone health. Third, when you eat calcium-rich foods, you enhance the effect of any osteoporosis drugs you may be taking. And finally, foods with calcium content heighten the benefit of weight-bearing exercise. Supplements can't entirely make up for a lack of calcium and vitamin D in your diet, so promise yourself to add these 15 good-and-good-for-you choices to your meal plan starting today!

Get Milk!
That now-classic milk mustache ad is spot on. Just one glass of milk a day has 30% of the calcium needs for the under-50 set. Add a few more ounces if you're over 50. The jury is still out about whether skim and fat-free versions are the best choices so go ahead and have whole milk if it tastes better to you. You'll be more likely to down the recommended amount and you'll only be spending about 150 to 175 calories depending on how many ounces you drink. Look for brands with vitamin D added for even more bone-boosting benefits.

The Yogurt Advantage

Surprise! This
delicious dairy product that dates back at least to 2000 B.C. actually
has more calcium than milk. An 8-ounce serving gives you over 40% of
your daily requirement of the bone-building nutrient. Bonus: You'll also
be consuming health-promoting probiotics. A warning, however: Greek
yogurt is not fortified with vitamin D. Of course that may not be a
problem if you're eating other sources of vitamin D and getting some
sunshine for a few hours a day several times a week. Why not top your
yogurt with fruit to add even more good nutrition to your treat?