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Did you know the human skeleton undergoes a bone dissolving and remodelling process every 10 years? But for this to take place, your bones need to be strong. If the bone build-up lags during bone breakdown, you are likely to suffer from osteoporosis. Your body needs two essential minerals for keeping pace with bone breakdown - calcium and vitamin D. The daily recommendation for calcium in adults (upto age 50) is 1,000 milligrams and vitamin D requirement is 200 international units (IUs). If you want to have strong bones, include these seven foods in your daily diet.
1. Fish: Fish like salmon and sardines are rich in calcium. Moreover, just 3 pieces of salmon fish can provide you with the entire daily recommended allowance of vitamin D. They are also rich in omega 3 fats, which help in lowering the rate of bone loss. Read more about health benefits of salmon fish.
2. Green vegetables: Green and leafy vegetables like spinach (palak), spring onions, fenugreek (methi), cabbage (gobi), broccoli are the best sources of calcium for people who do not consume much of dairy products like milk, yoghurt and cheese. Just one katori of cooked leafy vegetables like spinach can give you about 25 percent of your daily calcium requirement. Spinach is also rich in vitamin K which helps in boosting the bone mineral density.
3. Eggs: Eggs are one of the cheapest sources of good protein. But they are also rich in vitamin D. Egg yolk can provide you with almost 6% of vitamin D that your body requires every day. Read more: eggs--good or bad for health
4. Oranges: Although oranges are mainly consumed for their richness in vitamin C, they can also help to build healthier bones. Vitamin C or ascorbic acid plays an important role in the absorption of calcium.
5. Nuts: Nuts like almonds and groundnut have higher amount of potassium, which plays a role in preventing loss of calcium through urine. Walnuts are known for their richness in omega-3 fatty acids. Omega 3 fats are crucial for slowing down the rate of bone loss and enhancing the process of bone formation. Nuts are also fair sources of protein and some other nutrients that contribute to stronger bones. Read more about health benefits of omega 3 fatty acids and health benefits of walnuts.
6. Prunes: A handful of prunes or dried plums is a must have for women who suffer from osteoporosis. They contain a fibre called inulin, which helps in calcium absorption in the body and bone strengthening. They also help in curing arthritis. Here are more benefits of prunes.
7. Bananas: Bananas are rich in potassium, calcium and magnesium. All three nutrients help in bone strengthening. Read 10 healthy reasons to go bananas!
Image source: Shutterstock
For more articles on calcium supplements, click here. To know more about this condition,visit our Osteoporosis page. For daily free health tips, sign up for our newsletter.For Osteoporosis related queries, visit our forum.
References:
The Whole-Food Guide to Strong Bones: A Holistic ApproachBy Annemarie Colbin
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