KNOW YOUR BONES NEED

BONES FORM STRUCTURE AND FRAME OF OUR BODY. TO BUILD STRONG BONES, TWO KEY NUTRIENTS ARE IMPORTANT - CALCIUM AND VITAMIN D.

CALCIUM SUPPORTS BONE AND TEETH WHILE VITAMIN D HELPS IN ABSORPTION OF CALCIUM IN THE BODY.OUR BONE ARE STRONG WHEN WE ARE IN YOUNG ADULTHOOD STAGE, BUT AS WE ENTER IN 3rd DECADE OF LIFE, GRADUALLY OUR BONES STARTS THINNING OUT; ESPECIALLY IN WOMEN AND ACCELERATES AFTER MENOPAUSE.

ADULT UP TO AGE 50 SHOULD HAVE 1000 MG CALCIUM + 200 IUs OF VITAMIN D/DAY.

ABOVE 50 - 1200 MG OF CALCIUM + 400-600 IUs OF VITAMIN D/DAY.

THINKING OF YOUR BONES? HOW TO MAKE THEM STRONG? ANSWER IS SIMPLE.YOU CAN BOOST YOUR BONE HEALTH AND DENSITY AT ANY AGE SIMPLY BY EATING RIGHT FOOD, EXERCISES AND AVOIDING FEW FOOD ITEMS.

9 SUPER FOODS FOR BONES

1. MILK - 

RICH SOURCE OF CALCIUM AND VITAMIN D.A SINGLE 8 OUNCE CUP OF MILK WHETHER SKIM OR LOW-FAT OR WHOLE HAS 300 MG OF CALCIUM AND 25 % OF DAILY VALUE OF VITAMIN D.

• ADULTS UP TO 50 - 1000 MG PER DAY CALCIUM
• WOMEN ABOVE 51 - 1200 MG PER DAY OF CALCIUM
• MEN ABOVE 71 - 1200 MG PER DAY OF CALCIUM.
  

2. YOGHURT - 

NOT A MILK DRINKER? THOSE WHO DOES NOT CONSUME MILK OR TOLERANT TO MILK CAN EAT YOGHURT OR CURD. A CUP OF YOGHURT HAS AS MUCH CALCIUM AS 8 OUNCE CUP OF MILK.

3. RAGI - 

RAGI THE FINGER MILLET OR CALLED NACHNI IN INDIA, IS THE RICHEST SOURCE OF CALCIUM.WHEN IT COMES TO PLANT FOOD, RAGI IS CONSIDERED AS EXCELLENT NATURAL SOURCE OF CALCIUM. 

4. SESAME SEEDS -

SESAME SEEDS ARE SECOND RICH SOURCE OF CALCIUM AND VITAMIN D. 88 MG OF CALCIUM IS PRESENT PER TABLESPOON. IT ALSO CONTAIN ZINC WHICH BOOST BONE MINERAL DENSITY. COPPER IN SESAME SEEDS HELPS REDUCE PAIN AND INFLAMMATION AS IT IS ANTI INFLAMMATORY.
ONE QUARTER CUP OF RAW NATURAL SESAME SEEDS PROVIDES MORE CALCIUM THAN A CUP OF MILK.

5. GREEN LEAFY VEGETABLES -

CALCIUM ARE MAINLY PRESENT IN DARK LEAFY GREENS ESP. COLLARD, KALE, SPINACH, ETC. ONE CUP COOKED SPINACH CONTAIN 20% OF OUR DAILY Ca , FIBERS, IRON AND VIT. A. 

6. SOY PRODUCTS - 

SOYA BEAN IS RICH IN CALCIUM AND VIT. D. HALF CUP OF TOFU CONTAINS 300 MG OF CALCIUM AND SOY MILK IS USUALLY FORTIFIED WITH 300 MG OF CALCIUM.

7. NUTS AND SEEDS - 

30 GMS OF WALNUT, ALMONDS, HAZELNUT AND BRAZIL NUT CONTAINS 25- 75 MG OF CALCIUM . WALNUT AND FLAXSEED CONTAINS OMEGA-3 FATTY ACIDS WHICH HELPS IN BOOSTING BONE.PEANUT AND ALMOND CONTAIN POTASSIUM & OTHER NUTRIENTS WHICH SUPPORTS BUILDING STRONG BONE. NUTS ALSO CONTAIN PROTEINS WHICH INDIRECTLY BOOST ONE. 

8. SALMON AND SARDINES -

SARDINES CONTAIN MORE OF CALCIUM, 60 GM OF SARDINE CONTAIN 240 MG OF CALCIUM.  SALMON AND OTHER FATTY FISH CONTAINS OMEGA-3 FATTY ACIDS WHICH HELPS IN BOOSTING BONE GROWTH, ALSO CONTAINS VITAMIN D ESSENTIAL FOR ABSORPTION OF CALCIUM. OMEGA-3 PREVENTS OSTEOPOROSIS.



9. EGG -

EGGS ARE RICH IN VITAMIN D AND ALSO CONTAIN CALCIUM AND PHOSPORUS. 50 GMS OF EGG SERVINGS CONTAIN 27 MG OF CALCIUM.

SUNLIGHT 

SUNLIGHT IS THE NATURAL AND FREE SOURCE OF VITAMIN D, WHICH HELPS IN ABSORPTION OF CALCIUM AND ALSO IN  IMPROVING BONE DENSITY. MORNING SUNLIGHT IS BEST FOR EXPOSURE.DAILY HALF AN HOUR SUN BATH SHOULD BE TAKEN. RECENT RESEARCH SAYS THAT VITAMIN D. ALSO HELPS IN HEART FUNTION AND PREVENT HEART RELATED DISEASES.

EXERCISE

WEIGHT BEARING EXERCISES ARE GOOD FOR YOUR BONE AS YOUR BONES AND MUSCLES WORKS AGAINST GRAVITY AND MAKE THEM WORK HARDER.

• RUNNING
• JOGGING
• BRISK WALKING
• JUMPING
• STAIR CLIMBING, ARE SOME OF GOOD EXERCISES FOR BONE STRENGTH.

3 BAD FOOD FOR BONES 

• HIGH SODIUM DIET - SALT ARE NOT GOOD FOR BONE AS IT DEPLETES CALCIUM FROM BONE.

• SODA - HYDROGENATED SODA OR COLA MAKE YOUR BONE POROUS AND ARE CAUSE OF OSTEOPOROSIS.AVOID TAKING COLAS FOR MAINTAIN BONE HEALTH. 

• CAFFEINE - CAFFEINE REABSORB CALCIUM FROM BONE TO BLOOD AND WEAKENS BONE.SO AVOID CAFFEINE.