It is very important to build strong and healthy bones. We develop bone mass till the age of 30 and in our late 30s, we develop to lose bone mass. If a person doesn’t have enough bone mass, he/she develops weak bones that break easily. We can slow down bone loss by taking proper nutrition and doing regular exercise. Calcium and Vitamin D play an important role in building strong bones.
Osteoporosis is a disease that makes your bones thin and weak. Women are more likely to develop this disease than men. Lower back pain, height loss, and receding gums are some of the symptoms of osteoporosis. But mostly, this disease is encountered by a person when his/her fragile bones fracture. This disease can be prevented by taking proper care and nutrients.
Healthy Foods for Strong Bones
A healthy eating routine is the best way to live a healthy life. The following are a few healthy foods to make your bones healthy and strong.
It is a rich source of calcium. It is one of the best-absorbed sources of calcium. Vitamin D is required to absorb calcium. So, if you’re taking large amounts of calcium and do not have enough vitamin D, you can still lose bone density.
According to the federal Office of Dietary Supplements, women need 1,000 milligrams per day between ages 19 and 50 and 1,200 milligrams after age 51 to meet their everyday dietary calcium needs. Drinking three to four glasses of milk would meet your calcium needs. Calcium requirements for men are 1,000 milligrams between the ages of 19 and 70, and 1,200 milligrams after that.
Plain yogurt is higher in calcium than Greek yogurt. Two cups of yogurt provide almost 100% of your daily calcium requirements.
Cheeses are a rich source of calcium. Hard cheeses such as Parmesan cheese and goat cheese contain more calcium than softer cheeses. One slice of hard cheese with the other two dairy products is enough to meet daily calcium requirements.
Eggs are also a good source of calcium. They contain a good amount of vitamin D and help strengthen your bones. Egg yolk contains 90% of calcium content and the white contains protein only.
Green Leafy Vegetables
Green leafy vegetables and legumes like broccoli, bean, kale, and other greens contain calcium in higher amounts and are also loaded with other essential nutrients. Dark leafy green vegetables are the best option as they contain both calcium and vitamin K which helps reduce the risk of osteoporosis.
Nuts such as walnuts, hazelnuts, almonds, sesame seeds, pumpkin seeds, and sunflower seeds contain calcium, magnesium, zinc, and many other essential nutrients which help strengthen bones. Almonds are the richest source of calcium among all nuts.
Salmon and other fatty fish are loaded with bone-strengthening nutrients. They contain vitamin D, which helps in calcium absorption. They are also packed with omega-3 fatty acids that help prevent heart disease and stroke, rheumatoid arthritis, and other health conditions.
Required Calcium Intake
0 - 6 months
7- 12 months
1 - 3 years
4 -8 years
9 - 13 years
14 - 18 years
19 - 50 years
51 - 70 years
Always consult your doctor before starting any diet routine because she/he knows better what your body needs.