Five Super Foods for Keeping your Bones Healthy
A strong skeletal frame is vital not only to provide structure to the body but also protect the internal organs and anchor the muscles.
Apart from this, a healthy set of bones is crucial for good posture, balance and strength. Now the two key nutrients responsible for developing healthy strong bones are calcium and phosphorus. Smaller amounts of other nutrients like vitamins, proteins and minerals are also important for healthy bones.
The process of developing healthy bones begins at birth. However, it is important that a healthy, bone-friendly diet programme is maintained all throughout the life. This becomes particularly important after about 30 years of age.
You of course have the option of going for calcium supplements (but do consult a doctor before you do that), you can also try some calcium-rich foods to make up for the deficiency of calcium and keeping the bones healthy. Below, we discuss five super foods which can help you boost your bone density at any age:
Without a shadow of doubt, milk is the best (and readily available) source of calcium required for proper bone growth. According to the National Institute of Child Health and Human Development (NICHD), low fat or fat-free milk is the best choice as it has high calcium content without the added fat and this facilitates easy absorption of calcium by the body. And it's not just calcium. Milk is also rich in nutrients like potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12, all of which are important for healthy bones.
Oranges are packed with essential nutrients like vitamins, minerals and calcium. They are a must-have for healthy bone growth. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. So next time you help yourself with a serving of fruits, make sure you have enough oranges in that.
Many experts have designated dairy products like cheese and yogurt as preferred source of calcium due to their high calcium levels. In case you are lactose intolerant, you can also opt for other dairy products that are either lactose-free or have low levels of lactose. Yogurt is contains a chemical called lactoferrin which an iron-binding protein which promotes the growth and activity of osteoblasts (the cells that build bones).
Besides being rich in calcium, nuts like walnuts, flaxseeds, almonds, pistachios etc are also very good sources of minerals and omega 3 fatty acids. Peanuts and calcium contain potassium which prevents loss of calcium in urine.
Dark green leafy veggies like brocolli and spinach are great sources of calcium and vitamin D and it's the latter which helps in absorption of Calcium and Phosphorus, thereby ensuring growth of healthy bones and teeth. Collards and turnip greens can also be helpful in providing you with your daily dose of calcium. The alkaline effect of eating a diet rich in these vegetables will help you to strengthen your bones and promote bone growth by preventing calcium loss. Besides, plant sterols (steroid hormones) are converted to a hormone called calciferol and that aids calcium absorption.
Apart from this, a healthy set of bones is crucial for good posture, balance and strength. Now the two key nutrients responsible for developing healthy strong bones are calcium and phosphorus. Smaller amounts of other nutrients like vitamins, proteins and minerals are also important for healthy bones.
You of course have the option of going for calcium supplements (but do consult a doctor before you do that), you can also try some calcium-rich foods to make up for the deficiency of calcium and keeping the bones healthy. Below, we discuss five super foods which can help you boost your bone density at any age:
 |
| Milk |
 |
| Orange Juice |
 |
| Dairy Products |
 |
| Nuts and Seeds |
 |
| Greens |
Recommend this article by clicking on +1:
20 world's most mysterious Landscapes
 |
| World's Largest Saltmarsh, in Bolivia |
 |
| Efflorescent Tower-Like Rocks, "The Fireplace Fairies" in Turkey |
 |
| Peculiar Desert Landscape, in Eygpt |
 |
| "The Chocolate Hills", in Philippine |
 |
| World's Largest Saltmarsh During Rainy Season, in Bolivia |
 |
| Twixt Israel and Jordan, the Dead Sea: bird's-eye view. |
 |
| Monument Valley, in the United States. |
 |
| Desert, in Eygpt. |
 |
| The Sahara Desert, in Tunisia. |
 |
| Turkana Lake, in Kenya |
 |
| "Twin Towers" Monument Valley, in the United States |
 |
| Red dunes in Namib Desert. |
 |
| Peculiar circular landscape, about 50 kilometers in diameter, center of the Sahara Desert |
 |
| Dracaena draco, on Yemen islands |
 |
| Peculiar Hawaii Island landscape |
 |
| Lake in Blue Mountains National Park, in Chile |
 |
| Geyser, in the State of Nevada, the United States |
 |
| Geyser named "Strokkur", in Southeast Asia |
 |
| The Sahara Desert, world's largest desert |
Recommend this article by clicking on +1:
Diwali 2023 Unveiled: Captivating Celebrations in Vibrant HD Wallpapers and Heartfelt Greetings
As we approach Diwali 2023, let's immerse ourselves in the vibrant hues and dazzling lights that define this joyous festival. Share the spirit of happiness and prosperity with your dear ones by downloading our exclusive collection of Diwali 2023 HD wallpapers. These stunning visuals are not just images; they are a reflection of the festive joy that illuminates our hearts. Spread the warmth of Diwali's radiance and wish your loved ones a Happy Diwali filled with abundance, success, and the glow of countless diyas.
Let the celebrations begin! 🪔🎉 #Diwali2023 #FestivalOfLights
Let the celebrations begin! 🪔🎉 #Diwali2023 #FestivalOfLights
Ind vs Eng: India defeat England by five wickets
After a complete washout in England, India finally exacted revenge with a resounding ODI series win at the PCA Stadium in Mohali on Thursday. But more than avenging the defeat, it's redemption that has been achieved by the Indians.
Scorecard | Match in Pics
Faced with a tough chase of 298 runs, India finally ended on the winning side but England, for the first time in the series, gave a fight. India were comfortably cruising towards victory till the tipping point came in the form of three quick wickets of Gautam Gambhir (58), Virat Kohli (35) and Suresh Raina (0), that brought England back in the game. However, skipper MS Dhoni (35) and Ravindra Jadeja (26) squeezed through the crunch as England faltered in the final stages.
The seeds of victory were sown by rookie Ajinkya Rahane (91) who played a calculated innings to give India the edge early on. Playing with soft hands, flicking and opening the face of the blade, he exploited pace of the English quicks. The Mumbai batsman late cut and chipped tweakers to steal singles.
His near-perfect timing was the standout feature of his batting as the English bowling looked clueless for a major part of the innings.
Earlier, Jonathan Trott (98 no, 116b, 8x4) put in all his might to keep England in the game, and in the series. With a knock that did good not only to his team but to his own place in the team as well, the underfire Warwickshire batsman held the innings together and helped put 298/4.
England skipper Alastair Cook reposed more faith in batsmen than bowlers by opting to bat first on a seamer-friendly wicket and the batting show justified the decision. Kevin Pietersen (64) and Craig Kieswetter (36) added their bit in augmenting the total. But it was Trott who cautiously walked the distance.
England would have still found themselves way short of expectations had Samit Patel's surge in last four overs not propped up the total. He hit 70 crucial runs, his slog directed especially against Vinay Kumar and Umesh Yadav.
For India, a lot was expected of seamers on a friendly track. They struck early but also went in for runs. Instead, it was Ravichandran Ashwin and Jadeja who choked the flow of runs in the middle overs. India erred in fielding, but England surpassed them by leaking singles. Kieswetter also dropped Gambhir and Virat Kohli behind the stumps besides also missing an easy run-out chance which benefited Jadeja.
