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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