Bones are the body’s framework that protects organs and provides structure to the body. The deficiency of calcium in kids can cause rickets and in adults, it results in osteoporosis. Eating foods to promote
Why it is important to take care of bone health
Bones undergo continuous changes. Like cells die and form a new one, old bones break and form new bones with an increase in bone mass. The process is much quicker in childhood or young adults and decreases rapidly after age 30.
India observes growth in osteoporosis, a condition when a bone becomes weak and brittle. The chances of osteoporosis depend upon the bone mass attained by the age of 30. If the bone mass is high you are less likely to develop osteoarthritis or age-related bone problems. Hence it is extremely important to have healthy bones.
Factors for poor bone health
- Lack of calcium in the diet
- Sedentary lifestyle
- Lean body indicates less bone mass
- Women are more vulnerable to bone degeneration
- Use of tobacco and alcohol
- High thyroid level
- Eating disorder
- Certain medications can cause bone damage
Healthy foods for bones
Dark green vegetables
Dark green veggies have high calcium and vitamin K. Vegetables such as kale, turnip greens, and collard greens are good sources of calcium.
Use it as a sandwich spread to boost calcium intake. Almonds are rich in calcium, potassium, protein, and other nutrients. All these contents are useful to make the bones strong.
Tofu contains high calcium content which benefits building strong bones. Isoflavones in tofu are useful in keeping away bone problems after menopause.
Yogurt is rich in calcium, nutrients, and vitamin B.
Eggs provide vitamin D but when eaten without separating egg yolk. Omelets can make a delicious and healthy breakfast.
We have heard this since childhood and this holds in adults also. Drinking milk fortified with vitamin D can double the nutrients required for bone building.
Cheese contains calcium fortified with vitamin D. It can be eaten with sandwiches or Indian bread.
Nuts contain calcium, magnesium, and phosphorus. Phosphorus makes a major part of bones and teeth and magnesium helps absorb and retain calcium in bones.
It also contains calcium, magnesium, and phosphorus. Adding chia seeds, pumpkin seeds, and flax seeds to your diet can strengthen bones.
Bone health issues can be prevented with little attention to foods you eat. Along with healthy foods for bone let some sunshine come in. For healthy and strong bones sunshine vitamin or vitamin D supplement is important along with calcium-rich foods.