Bones are very important part of human body as it provides the support system to our body. It is very important to keep them healthy and strong. There are two key nutrients for building stronger bones i.e calcium and vitamin D.
So here are some quick tips for you to make deposits in your bone bank for a healthier future and reduce the risk of fractures, bone breaks and osteoporosis:-
Yogurt is full in vitamin D so you can get good amount of vitamin D by consumption of yogurt daily apart from sunlight. On cup of yogurt has good amount of calcium in it. Yogurt adds bone strengthening calcium to your diet.
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones. Milk is the most important natural source of calcium. Daily dose of milk will help you strengthen your bones.
Consume 1.5 ounces of cheddar cheese which contains more than 30% of your daily value of calcium. Cheese also contains a small amount of calcium, but you don’t need to consume it in excess as it also contains a lot of calories.
Egg is a good source of Vitamin D as it contains 6% of your daily vitamin D. Don’t consume the egg white as the vitamin D is in the egg yolk. Daily dose of egg can help you strengthen your bones.
Salmon and Fish
Salmon contains omega-3 fatty acids (Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss), but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for bones strength. Fish like Tuna and Sardines also have high levels of both vitamin D and calcium.
Consuming a diet high in green vegetables has been shown to help create healthy bones and protect bone mass. Therefore, consume spinach as one cup of cooked spinach contains almost 25% of your daily calcium.
Cereals contains 25% of your daily consumption of vitamin D, so whole Grain and Wheaties. This can be the most healthy way to consume Vitamin D if you do not wish to go into sunlight.
Avoid Low Calorie Diets
If you take low calorie diet, then it can cut down your metabolism, creating rebound hunger and causing muscle mass loss which can also be harmful to bone health.
Make Exercise A Priority
Regular exercise is key to keep a number of health issues including the bone health. Weight-bearing exercises like running, walking, jumping rope, skiing, and stair climbing keep bones strongest.
Consume Less Caffeine
Caffeine does have some health benefits, but not for our bones. Too much intake of caffeine reduces the body’s ability to absorb calcium. Drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn’t consume enough calcium. So drink coffee, but in limit with proper intake of calcium.
Smoking can prevent the body from efficiently absorbing calcium, hence decreasing the bone mass. So to stay healthy for a long time quit smoking habit.
Consume Less Alcohol
Heavy alcohol consumption can cause bone loss as it prevents the body from efficiently absorbing calcium. If you cant quit, then it is advisable to reduce your consumption.
Potassium neutralises the acids that remove calcium from the body. Therefore, diet high in potassium can improve bone health. Consume food like sweet potatoes, white potatoes (skin on!), yogurt, and bananas.
Consume Vitamin K
It helps the body to make proteins for healthy bones. Consume food like kale, broccoli, Swiss chard, and spinach.