[Lovers India] Five Super Foods for Keeping your Bones Healthy

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:

Milk

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.

Orange Juice

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.

Dairy Products

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).

Nuts and Seeds

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.

Greens

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.

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